Steady yourself
Two short exercises for when your mind is racing or your body feels tense. Each takes a minute or two.
Breathe with the circle
Breathe in slowly as the circle grows, for about four seconds. Hold gently at the top. Breathe out as it settles, a little longer than you breathed in. Try five rounds.
Breathe in as it grows.
Out as it settles.
The circle stays still if your device is set to reduce motion, or if you turn on Reduce motion in Display settings. You can still breathe along: in for four, hold for one, out for six.
5, 4, 3, 2, 1
A grounding exercise. Go one sense at a time.
5Name five things you can see.
Other things that help
- Put your feet flat on the floor and press down for a few seconds.
- Hold something warm, like a mug, and notice how it feels.
- Step outside, or look out a window, and name what you see.
- Text or call someone you trust.
- If these do not help and you feel unsafe, call or text 988.
Last reviewed: October 2026. Programs, phone lines, and rules change. Check with the program named on this page. Report outdated or wrong information.