When pressure spikes, the body’s threat response speeds up breathing and heart rate, narrows attention and makes it harder to think clearly. These techniques work on the body first, which is often the quickest route back to a clear head. Each takes five minutes or less.
They work best when practised while you are calm, so they are familiar when you need them.
01
Five techniques
Longer out-breath
Breathe in through your nose for a count of four, then out slowly for a count of six to eight. Repeat for two minutes.
Use it: before a difficult conversation.
5-4-3-2-1 grounding
Name five things you can see, four you can feel, three you can hear, two you can smell and one you can taste.
Use it: when your mind is racing.
Tense and release
Tense your shoulders up towards your ears for five seconds, then let them drop. Do the same with your hands and jaw.
Use it: after a long stretch at a screen.
Name it
Put a word to what you are feeling: “This is frustration”, “This is worry about tomorrow.” Naming an emotion tends to take some of the heat out of it.
Use it: when a strong reaction is building.
Move
Walk, take the stairs or step outside for a few minutes. Movement uses up some of the energy the stress response creates.
Use it: when you feel wound up and cannot settle.
02
Your plan
| When I need a reset | Technique I will use | How I will remind myself |
|---|---|---|
These are tools for everyday pressure. If you are often overwhelmed, or they do not help, talk to your GP.