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
More grounding guides coming soon: butterfly hug, drop anchor, progressive muscle relaxation 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