Calm SOSFree browser tools
Choose an exercise or a quiet moment.
Use these self-guided tools at your own pace. They are not healthcare or a diagnosis.
Breathing and grounding
Follow a guided exercise
Use a breathing circle or a 5–4–3–2–1 exercise that guides you through your surroundings.
Open breathing and grounding →Two-minute pause
Make a little space
Start a quiet two-minute timer, with optional ocean waves if you would like sound.
Take a two-minute pause →Calming sounds
Choose rain or ocean waves
Play one soundscape at a time, choose a volume and set an optional sleep timer.
Open calming sounds →Gentle reminders
Read a grounded reminder
A few simple words for a difficult moment, with links to a pause or grounding exercise.
Open gentle reminders →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.
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