Emergency Toolkit

Your in-the-moment guide for nervous system regulation.

How are you feeling right now?

Tools for Activation

Physiological Sigh
2 quick inhales (nose), 1 long exhale (mouth). Repeat x3.
Hand on Heart
Place your palm on your chest and breathe into the warmth.
Long Exhale Breathing
Breathe in for 4 counts, and out for 6 counts.
Gentle Sway
Stand and slowly shift your weight from side to side.

Tools for Depletion

Box Breathing
In for 4, hold for 4, out for 4, hold for 4.
Cold Sensation
Splash cold water on your face or hold an ice cube.
5-Minute Walk
Move your body, preferably outside, and notice your surroundings.
Energizing Scent
Inhale a bright scent like citrus, peppermint, or rosemary.

Anytime Reset (3 Minutes)

1. BREATHE:
Take 3 conscious, slow breaths.
2. GROUND:
Feel your feet on the floor. Notice the support beneath you.
3. SCAN:
Briefly notice where you're holding tension in your body.
4. STRETCH:
Reach your arms overhead for a gentle release.

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