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Stress & Calm Support

Quick calm in 5 minutes

A short, practical reset using breathing, grounding, and gentle movement.

Why this helps

When stress builds up, a brief structured reset can help the body and mind settle. This 5-minute routine combines breathing, grounding (the 5-4-3-2-1 method), gentle movement, and a micro-planning step to reduce overwhelm. It is not a substitute for professional support but can help you regain a sense of steadiness in everyday moments.

5-minute guided reset

Total: 5:00 remaining
1. Gentle paced breathing
2. Grounding 5-4-3-2-1
3. Gentle movement
4. Slow exhale breathing
5. Name your next step

Step 1 of 5

Gentle paced breathing

1:00

Breathe in for 4 counts, breathe out for 6 counts. Keep the pace gentle.

Press Space or Enter to start/pause. No audio — text cues only.

Practical steps

  1. Find a comfortable seat or stand with feet flat on the floor.
  2. Start with 60 seconds of gentle paced breathing (in for 4, out for 6).
  3. Use the 5-4-3-2-1 grounding method: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
  4. Gently roll your shoulders, unclench your jaw, stretch your neck from side to side.
  5. Return to slow breathing for another 60 seconds.
  6. Finish by naming the smallest next step you can take.

Helpful tips

  • If you feel light-headed, slow the exhale and pause for a moment.
  • Repeat this routine before meetings, exams, or transitions.
  • Keep it brief — consistency matters more than duration.
  • If one step feels unhelpful, skip it and move to the next.
  • You do not need a quiet space; this can be done at a desk or in a car park (not while driving).

Safety notes

  • Do not use this while driving or operating machinery.
  • Stop and return to normal breathing if you feel panicky or dizzy.
  • This routine is for everyday stress, not crisis moments. If you feel unsafe, contact a professional or emergency service.
  • If grounding makes you feel worse, try focusing on your hands and feet only.

Try this now

Start with a short, guided activity. You can come back to this guide anytime.

Open Stress Tools

Next steps

Suggested next steps

Stress Tools

Breathing, grounding, and tracking in one hub.

Tool

SOS 60 Setup

Fast breathing routine for acute stress.

Guide

Body scan for stress relief

A simple body scan to release tension.

Guide

Coherent Breathing

Slow, steady rhythm for longer practice.

Technique

Quick FAQs

Can I use this routine during a panic spike?

It can help you slow down, but seek professional support if panic is frequent or severe.

Should I sit or stand?

Either is fine. Choose a posture that feels stable and safe.

How often should I repeat this?

Use it as needed and consider a short daily practice for prevention.

What if grounding makes me feel worse?

Focus on hands and feet only, or switch to a simple slow exhale. Not all techniques suit everyone.

Is this based on evidence?

Grounding (5-4-3-2-1) and paced breathing are supported by clinical guidance. See evidence sources below.

Educational information only. If you are worried about your health or safety, seek professional advice.

Evidence sources

References are shown for transparency. You can copy links without leaving this page.

  • Grounding exercises

    NHS inform

    https://www.nhsinform.scot/healthy-living/mental-wellbeing/breathing-and-relaxation-exercises/grounding-exercises/

    UKreferenceChecked 2026-01-28

  • Mindfulness

    NHS

    https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/

    UKreferenceChecked 2026-01-28

  • Breathing exercises for stress

    NHS

    https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/

    UKreferenceChecked 2026-01-16

  • Breath-control and slow breathing review (PMID 29616846)

    PubMed

    https://pubmed.ncbi.nlm.nih.gov/29616846/

    GLOBALarticleChecked 2026-01-16

Disclaimer

Educational information only. This does not replace professional medical, psychological, or educational advice. Stop if you feel dizzy or panicky and seek support if symptoms persist.

Last reviewed: 28 Jan 2026 · Next review due: 28 May 2026

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