5 minutes · no signup · guided

SOS Anxiety 5min

4-7-8 breathing + 5-4-3-2-1 sensory grounding. Two clinical intervention techniques in 5 minutes, no signup.

You will do two things: first calm your nervous system with controlled breathing (3 rounds, ~60 seconds), then anchor your attention to the present moment with the 5-4-3-2-1 protocol. Each step takes between 1 and 2 minutes.
Step 0 of 4
Sources and references
  • Weil A. (1999). Breathing: The master key to self healing. Sounds True.
  • Wolpe J. (1958). Psychotherapy by reciprocal inhibition. Stanford University Press.
  • Zaccaro A. et al. (2018). How breath-control can change your life. Front. Hum. Neurosci. DOI: 10.3389/fnhum.2018.00353

This exercise does not replace therapy or medical care. It is a support tool.