Free browser exercises

Take a moment with a guided exercise.

Follow the breathing circle, or try a grounding exercise by noticing what’s around you. Go at your own pace, and stop whenever you like.

Guided breathing

Follow the breathing circle

Choose a breathing pattern, then start the guide. The circle will show you when to breathe in, hold and breathe out.

Breathing pattern

Breathe in for 4 seconds, hold for 4, breathe out for 4, then hold for 4.

You can stop at any point or return to your normal breathing whenever you wish.

Ready

5–4–3–2–1 grounding

The 5–4–3–2–1 grounding exercise guides you through things you can see, feel, hear, smell and taste.

Let your eyes rest on ordinary details. Light, colour, a shape, something familiar.

Your feet on the floor, fabric against your skin, the chair holding you.

Near or far, steady or changing. No sound needs to be special.

Perhaps the room, fresh air, a drink, or simply notice what is present.

A sip of water can be enough. Or notice the inside of your mouth.