Box Breathing
- INHALE through you nose for 4 seconds
- HOLD for 4 seconds
- EXHALE through your mouth for 4 seconds
- HOLD for 4 seconds before your next breath
5-4-3-2-1
- 5 – SEE: Name 5 things you can see around you
- 4 – TOUCH: Notice 4 things you can feel or touch
- 3 – HEAR: Listen for 3 things you can hear
- 2 – SMELL: Identify 2 things you can smell
- 1 – TASTE: Focus on 1 thing you can taste
Physical/Sensory Excercises
- Run Water: Put your hands under cold or warm water and notice the temperature
- Feel your feet: Press your feet into the floor and notice the feeling of the support beneath you
- Clench & Release: Clench and tighten your fists, hold for five seconds, let go and relax. Focusing on your muscle groups
- Hold a piece of ice: Notice the temperature, and how the ice melts in your hand