Help me right now
A hard moment? These are quick, private things you can do right now to help your body and mind settle. Pick whichever feels right — there’s no wrong choice.
Ready when you are
In 4 · hold 4 · out 4 · hold 4
Follow the circle: breathe in as it grows, out as it shrinks. A slightly longer out-breath helps your body settle.
These tools are private — nothing you do here is saved or sent anywhere. They help in the moment, but they’re not a substitute for care. If you’re in danger call 911; for a crisis call 811 or see more crisis options.