Regulation Guides

A 4-step equal pattern (4-4-4-4) used by therapists, Navy SEALs and athletes to calm the nervous system in under 5 minutes.

Inhale for 4, hold for 7, exhale for 8. A powerful relaxation technique designed to help you fall asleep faster and quiet an anxious mind.

A double inhale followed by a long exhale: the fastest evidence-based way to reduce stress in real time. Takes about 30 seconds.

A gentle 3-part pattern: inhale, hold, exhale that calms anxiety without feeling like a technique. Ideal for beginners and children.

A steady 5-in, 5-out rhythm (6 breaths per minute) that optimises heart rate variability and builds long-term stress resilience.

What grounding is, how to choose a skill for how you feel and where to find twelve step-by-step guides.

A sensory awareness technique that anchors you to the present moment using sight, sound, touch, smell and taste. Effective for anxiety and dissociation.

A bilateral self-tapping technique used in EMDR therapy. Cross your arms and tap alternately to activate bilateral stimulation for anxiety and trauma stabilisation.

A three-step grounding exercise from Acceptance and Commitment Therapy. Acknowledge your experience, connect with your body and engage with the world around you.

Systematically tense and release muscle groups to release physical tension and calm your nervous system. Effective for anxiety, stress and insomnia.

A gentle cool-contact reset: bring something cool to your wrists, face or neck to give a racing body something clear to notice.

A soft, wide gaze: rest your eyes on one point and let your awareness widen to the edges. Quiet, no equipment and easy to use anywhere.

An orienting exercise for feeling spacey or disconnected: confirm the date and time, say where you are and find three solid objects.

A slow, curious look around the room with a few easy steps. Used in somatic approaches to help when you feel flat, numb or low on energy.

Breathe in gently, then hum on a long, quiet exhale. A simple way to lengthen your breath, with three pacing options.

Press your feet into the floor for a count, then release slowly. A short tension and release exercise for jittery, tense moments.

A gentle squeeze and slow release at about half effort, for moments when you feel numb, flat or far away.

Six tiny movements (toes, heels, fingers, shoulders, jaw and neck) to help you reconnect when you feel frozen or flat.

The foundational model for understanding nervous system states: hyperarousal, hypoarousal, and how to find your way back to steady.