Regulation Guides
Step-by-step guides to evidence-based techniques for calming anxiety, managing stress and regulating your nervous system: each with a free interactive tool.
Breathing Techniques
A 4-step equal pattern (4-4-4-4) used by therapists, Navy SEALs and athletes to calm the nervous system in under 5 minutes.
Inhale for 4, hold for 7, exhale for 8. A powerful relaxation technique designed to help you fall asleep faster and quiet an anxious mind.
A double inhale followed by a long exhale: the fastest evidence-based way to reduce stress in real time. Takes about 30 seconds.
A gentle 3-part pattern: inhale, hold, exhale that calms anxiety without feeling like a technique. Ideal for beginners and children.
A steady 5-in, 5-out rhythm (6 breaths per minute) that optimises heart rate variability and builds long-term stress resilience.
Grounding Techniques
A sensory awareness technique that anchors you to the present moment using sight, sound, touch, smell and taste. Effective for anxiety and dissociation.
A bilateral self-tapping technique used in EMDR therapy. Cross your arms and tap alternately to activate bilateral stimulation for anxiety and trauma stabilisation.
A three-step grounding exercise from Acceptance and Commitment Therapy. Acknowledge your experience, connect with your body and engage with the world around you.
Systematically tense and release muscle groups to release physical tension and calm your nervous system. Effective for anxiety, stress and insomnia.
More grounding guides coming soon: temperature grounding and more.
Understanding Your Nervous System
Try the tools in Navigate
Every technique in these guides has an interactive tool in Navigate: with visual timing, adjustable pace and optional audio. Free to use, no sign-up required.
Open Navigate