A one-minute breathing reset
When you feel overwhelmed, a short reset can help you regain control.
This method is designed to be practical and easy to start.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open the SOS 60 toolPractical steps
The 60-second pattern
Breathe in for 3, breathe out for 5. Repeat for one minute.
Keep the breath soft and allow the exhale to slow down naturally.
Add a grounding step
Name three things you can see and two things you can feel.
Choose one small next action you can do right now.
Next steps
Suggested next stepsBreathing Exercises
Return to the pillar hub and choose the next guide.
Box breathing step-by-step
A simple four-count pattern for calm and steady focus.
Breathing for focus
A short routine to reduce mental noise before starting a task.
4-7-8 breathing explained
A paced breathing method often used for relaxation at night.
Breathing for sleep
A calm breathing routine to support sleep onset.
Breathing for sensory overload
Gentle breathing steps to support regulation during sensory overwhelm.
Quick FAQs
Is this a substitute for professional care?
No. It is a short self-help tool.
Can I repeat it?
Yes, repeat for another minute if helpful.
What if I feel worse?
Stop, return to normal breathing, and seek support if needed.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.