⚡️ WHEN ACTIVATED
Anxious • Overwhelmed • Wired • Heart Racing • Can't Settle
Physiological Sigh (30 seconds)
2 quick inhales through nose, one long exhale through mouth. Repeat 3 times.
Hand on Heart (60 seconds)
Place palm over center of chest. Feel warmth. Breathe slowly into your hand.
Long Exhale Breathing (2-3 min)
In for 4 counts, out for 6 counts. Focus on slow, complete exhale.
Gentle Sway (2 minutes)
Stand, shift weight side to side like a tree in wind. Feel feet on ground.
Warm Touch
Warm drink in hands, soft texture, gentle self-massage, lavender scent.
❄️ WHEN DEPLETED
Foggy • Numb • Disconnected • Heavy • Exhausted
Box Breathing (2-3 minutes)
In-4, hold-4, out-4, hold-4. Creates rhythm and gentle activation.
Cold Sensation (30 seconds)
Splash cold water on face or hold ice cube briefly. Activates alertness.
5-Minute Walk
Move outside if possible. Let senses engage with environment.
Energizing Scent
Citrus, peppermint, or rosemary. Inhale deeply.
Balanced Snack
Protein + fat + fiber (e.g., apple with almond butter, cheese with crackers).