Welcome back
You are safe here.
Box breathing
4 · 4 · 4 · 4
Inhale
Ready
5 · 4 · 3 · 2 · 1 grounding
Tap a dot for every thing you notice. Each tap gives a soft haptic pulse.
5 things you can see
Name them slowly, out loud.
4 things you can touch
Press each dot as you touch.
3 sounds around you
Use the tone below if it's quiet.
2 scents or body sensations
Feet, breath, temperature.
1 emotion present right now
No judgment. Just name it.
De-escalation sound
Use headphones for the binaural effect.