Mind & Body Resources

Diaphragmatic (belly) breathing: Place one hand on your chest and one on your belly. Breathe in slowly through your nose so your belly rises more than your chest, then exhale slowly through pursed lips for 2-3 minutes.

Box breathing: Inhale for a count of 4, hold for 4, exhale for 4, hold for 4, and repeat. Used by first responders and athletes to stay calm under pressure.

4-7-8 breathing: Inhale quietly through your nose for 4 counts, hold for 7 counts, then exhale completely through your mouth for 8 counts. Especially helpful before sleep or during a panic episode.

The physiological sigh: Take two inhales through your nose (a full breath followed by a short “top-off” breath), then release one long, slow exhale through your mouth. Research suggests this is one of the fastest ways to calm your nervous system in the moment.

Body scan meditation: Lying down or sitting comfortably, slowly bring your attention to each part of your body, from your toes to the top of your head, noticing sensations without trying to change them. Helps you reconnect with the present moment and release physical tension.

Mindful awareness (5-4-3-2-1): Pause and notice five things you can see, four you can hear, three you can feel, two you can smell, and one you can taste. A simple way to anchor yourself in the present when your mind is racing.

Progressive muscle relaxation: Starting with your feet and working upward, tense each muscle group for about 5 seconds, then release. Helps you notice the physical difference between tension and relaxation, which can be hard to feel when you’re anxious.

Cold and temperature grounding: Holding a cold object, splashing cool water on your face, or stepping outside for fresh air can quickly interrupt a panic spiral by activating your body’s natural calming reflex.

Name it to tame it: Silently name your surroundings in detail (colors, shapes, textures). Putting words to what’s around you helps shift your brain out of fight-or-flight mode.

A brief wind-down routine, consistent sleep and wake times, and limiting screens before bed can make a real difference for both sleep and overall anxiety. Try pairing 4-7-8 breathing or a body scan with your bedtime routine to help signal to your body that it’s time to rest. If your mind tends to race at night, keeping a notepad by the bed to jot down tomorrow’s worries can also help clear space for sleep.

Self-compassion break: When you notice self-critical thoughts, try placing a hand over your heart and silently acknowledging: “This is a hard moment. Struggling is part of being human. May I be kind to myself right now.” This brief practice can interrupt spirals of shame or self-judgment, and is especially helpful for depression and perfectionism.

Urge surfing: Cravings typically rise, peak, and fall within 15-20 minutes, even if it doesn’t feel that way in the moment. Instead of fighting the urge, try noticing it with curiosity, staying present as it moves through you like a wave, and reminding yourself that it will pass without you having to act on it. Pairing this with slow breathing can make it easier to ride out.

Cognitive defusion: Intrusive thoughts are common, and trying to push them away often makes them louder. Instead, try labeling the thought (“I’m having the thought that…”) and allowing it to be present without acting on it or arguing with it. Creating this distance between yourself and the thought is a core skill in treating OCD and anxiety, and gets easier with practice.