Breathe with the sun.
In while it grows, hold, then out slowly while it shrinks. Five breaths takes about a minute.
Ready when you are
Why this works
When you’re upset, your body speeds up: fast heart, fast breathing, tight chest. Breathing out slower than you breathe in sends a signal to your body that you’re safe, and it starts to calm down. It works even if you don’t believe it will.
Other quick calm-downs
- 5-4-3-2-1: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
- Cold water: splash your face or hold something cold for 30 seconds.
- Squeeze and let go: tense your fists and shoulders for 5 seconds, then let them drop.
- Name it: say, “I’m feeling really ___ right now.” Naming a feeling makes it smaller.