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Breathing & grounding, right here.
Free breathing, grounding and relaxation practices you can follow right on the page. Start small, at your own pace.
Start where you are
What's happening right now?
- 2 minI feel anxious right nowName what you can see, feel and hear to step out of the spiral.Start 5-4-3-2-1 grounding
- 1 minI need a gentle pauseFollow an even rhythm without breath holds. Keep each breath easy.Try slow breathing
- 1 minI can't fall asleepTry an unhurried breathing practice as part of your wind-down. Return to normal breathing whenever you need.Wind down with slow breathing
- 2 minI'm stressed and need to focusFour even counts: in, hold, out, hold.Do box breathing
Practices
Free tools
- Breathing timerA free guided breathing timer. Follow the circle for box breathing, 4-7-8 breathing, the physiological sigh or slow coherent breathing. No app, no sign-up.Open
- 5-4-3-2-1 groundingA free step-by-step 5-4-3-2-1 grounding exercise. Notice five things you see, four you feel, three you hear, two you smell and one you taste.Open
Find your practice
Explore the guides
- Grounding Techniques for AnxietyGrounding techniques that bring you back to the present moment during anxiety, panic or dissociation, with a guided 5-4-3-2-1 exercise.Read the guide
- Breathing Exercises for AnxietyBreathing exercises for anxiety, stress and sleep — box breathing, 4-7-8 and the physiological sigh — with a free guided breathing timer.Read the guide
- Free Guided Meditation ScriptsFree guided meditation and relaxation scripts to read, record or print: loving-kindness, body scan and progressive muscle relaxation.Read the guide
A little guidance
Start with one simple practice
- Box Breathing: Steps, Rhythm & Free TimerLearn the four steps of box breathing, try a free guided timer, and find comfortable alternatives when breath holds are not right for you.Read the guide
- The 5-4-3-2-1 Grounding Technique: Steps & Guided PracticeFollow the five senses with a free 5-4-3-2-1 grounding guide. See everyday examples, accessible alternatives, and ways to adapt each step.Read the guide
- Body Scan Meditation Script: A Gentle 5-Minute PracticeRead a gentle body scan script with optional pauses and eyes-open adaptations. Print the page or save it as a PDF without creating an account.Read the guide
Our approach
Clear steps. Honest limits.
Every guide links to its sources and explains when to adapt or stop. Our articles are AI-assisted and are not individually reviewed by a clinician. Choose what feels manageable; you do not have to finish a practice.