How you feel
Feeling anxious?
Racing thoughts, a tight chest, feeling on edge. Anxiety is uncomfortable, but it does pass. These gentle tools can help you slow things down right now.
See suggestions for feeling anxious in the app.
Try this first
Breathe in for four, then out slowly for six. Repeat a few times. A longer out-breath is one of the simplest ways to help your body settle. Or press start on Gentle Pause and follow the circle.
Ground yourself
If your thoughts are spiralling, bring your attention back to your senses: notice five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. The 5-4-3-2-1 Landing guides you through it.
When to get more help
If anxiety is affecting your sleep, work or relationships, or you're having panic attacks, talk to your GP. In England you can also refer yourself to NHS Talking Therapies.
Breathing exercises for feeling anxious
- Gentle PauseA slow, longer exhale tells your body it is safe to soften. The perfect reset.
- Box BreathingFour equal sides: in, hold, out, hold. Steady and grounding when your mind is busy.
- 4 · 7 · 8 Wind-DownA classic for winding down before sleep. Skip the hold if it feels uncomfortable.
- The Double SighTwo quick sips of air in, one long sigh out. One of the fastest ways to let tension go.
- One-Minute ResetThe quickest way back to yourself. Sixty seconds, a few slow breaths, done.
- Soft BellyBreathe low and slow into your belly. A simple way to switch off the stress response.
- Humming Bee BreathBreathe in, then hum softly as you breathe out. The vibration is surprisingly soothing.
- Long ExhaleBreathe out for twice as long as you breathe in. One of the most reliable ways to calm your nervous system.
Guided relaxations
- Leaves on a StreamLet thoughts float by without chasing them
- The 5 · 4 · 3 · 2 · 1 LandingA grounding walk through your senses
- Footsteps on the ShoreWalk with the rhythm of the waves
- Mountain StillnessSteady and unshaken, whatever the weather
- Forest BathingA slow wander beneath tall, quiet trees
- The Lighthouse KeeperA peaceful night shift on a quiet island
Kind words
This feeling will passFeelings are like weather. This one is real, and it will also move on. You have weathered storms before.
Breathe firstBefore you fix, plan or answer, breathe. The world can wait for one slow breath.
Soft shouldersNotice your shoulders. Let them drop. Unclench your jaw. There. That's a little kindness too.
You are safe right nowIn this exact moment, you are breathing and you are here. Let that be enough to hold onto.
Feeling something else?
Questions people ask
How can I calm anxiety quickly?
Slow your breathing, especially the out-breath, and ground yourself in your senses. A minute or two of slow breathing is often enough to take the edge off.
What is the 5-4-3-2-1 technique?
A grounding exercise: name five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. It brings your attention back to the present.