Panic happening now

Slow it down together. This peaks and passes.

Slow breathing

Follow a circle as it grows and shrinks.

Box breathing

In 4 · hold 4 · out 4 · hold 4.

5-4-3-2-1 senses

Walk your attention back into the room.

Body scan

A short head-to-toe settle, at your pace.

A kinder voice

Talk to yourself like someone you love.