This pulls attention away from racing thoughts and back into the present moment.

• 5 things you can see.
  
• 4 things you can feel/touch.
  
• 3 things you can hear.
  
• 2 things you can smell.
  
• 1 thing you can taste.
  
  Why it works: It interrupts the panic loop by engaging the senses, which signals safety to the brain.

This balances oxygen, slows the heart rate, and tells the nervous system it’s safe.

~Inhale through your nose for 4 seconds

~Exhale slowly through your mouth for 4 seconds

~Hold again for 4 seconds

Why it works: It activates the parasympathetic “rest & digest” response, reducing fight-or-flight signals.

Close the eyes and imagine a calm, safe, and pleasant place (beach, quiet forest, cozy room). Focus on the details—colors, sounds, textures.

Why it works: The brain reacts to imagined safety almost like real safety, helping muscles relax and thoughts slow.