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Find your calm, right here.
Calm your body when anxiety, panic or sleeplessness hits — with practices you can follow right on the page.
Start where you are
What's happening right now?
- 2 minI feel anxious right nowName what you can see, feel and hear to step out of the spiral.Start 5-4-3-2-1 grounding
- 1 minI think I'm panickingTwo short breaths in, one long breath out. The long exhale is what slows you down.Breathe with the physiological sigh
- 1 minI can't fall asleepA slow 4-7-8 rhythm with a long breath out, done lying in bed. Turn on the chime and close your eyes.Try 4-7-8 breathing
- 2 minI'm stressed and need to focusFour even counts: in, hold, out, hold.Do box breathing
Practices
Free tools
- Breathing timerA free guided breathing timer. Follow the circle for box breathing, 4-7-8 breathing, the physiological sigh or slow coherent breathing. No app, no sign-up.Open
- 5-4-3-2-1 groundingA free step-by-step 5-4-3-2-1 grounding exercise. Notice five things you see, four you feel, three you hear, two you smell and one you taste.Open
Breath Harbor shares general wellbeing practices, not medical advice. If you are in crisis in the U.S., call or text 988.