Free tools
Breathing space
Follow the circle. Two minutes is enough to tell your body it is safe.
Ready
Calm 4–6
In for four, out for six. A longer out-breath slows the heart. The easiest place to start.
Box 4–4–4–4
In, hold, out, hold, four counts each. Steadying before something stressful.
4–7–8
In for four, hold for seven, out for eight. Often used to wind down before sleep.
If slow breathing makes you dizzy or more anxious, stop and breathe normally. Breathing exercises are a way to steady yourself and do not replace professional care. More grounding techniques.
Ready when you are.
Answer a few questions, meet your matches, and start with a free intro call. No card needed to look around.