1. Deep Breathing (Box Breathing)
- Inhale slowly for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly for 4 seconds
- Hold again for 4 seconds
- Repeat for 5–10 minutes
- 👉 Helps reduce stress and improves focus instantly.
2. Progressive Muscle Relaxation
- Start from your toes and move upward
- Tighten each muscle group for 5 seconds
- Then slowly release
👉 Releases physical tension stored in the body.
3. Mindfulness Meditation
- Sit quietly and focus on your breath
- Notice thoughts without judging them
- Bring your attention back to breathing
- 👉 Helps you stay present and reduces anxiety.
4. Visualization (Guided Imagery)
- Close your eyes
- Imagine a peaceful place (beach, forest, mountains)
- Focus on sounds, colors, and feelings
- 👉 Creates mental calm and emotional balance.
5. Gentle Stretching or Yoga
- Do slow, gentle stretches
- Focus on breathing while moving
- 👉 Reduces stiffness and relaxes the body.
6. 5-4-3-2-1 Grounding Technique
Identify:
- 5 things you see
- 4 things you feel
- 3 things you hear
- 2 things you smell
- 1 thing you taste
👉 Brings your mind back to the present moment quickly.
