Breath & pulse down

Breathing is a skill. Practise a few minutes a day, and calm gets easier to reach when you need it. BREATH Five breathing techniques with a set rhythm: • 4-7-8 breathing: for relaxation and sleep • Box breathing: for calm focus • Resonance frequency: 5.5 seconds in, 5.5 out, for heart rate variability and balance • 2:1 breathing: an exhale twice as long as the inhale, for deep relaxation • Diaphragm breathing: a simple way to settle into your body Choose from seven animations that follow your breath, from a simple circle to tide and particles. CALM Five exercises for when breathing isn't enough: • 5-4-3-2-1: use your senses to break a spiral of thoughts • Making room (ACT): give a painful feeling space instead of fighting it • Radical acceptance (DBT): for what you can't change right now • Self-compassion break (Kristin Neff): three sentences against self-criticism • Affect labeling: put precise words on what you feel