Give yourself some time
Step away from the screen and notifications for a moment. You do not have to get back to things straight away.
Immediate Calm Space · 100% Free, Anonymous & No Sign-up
Take a deep breath... You are safe here
Whether you are experiencing acute distress, a panic attack, or simply need to pause, follow our visual and audio guide to soothe your nervous system immediately.
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Sit comfortably and let your shoulders drop...
You are safe right now. Let your shoulders drop with every exhale.
Choose the breathing rhythm suited to your state
A moment with your senses
Notice your surroundings at your own pace. Tap a circle for each thing you notice.
Look · 5 details
A colour, a light, a shape… look around gently.
Touch · 4 sensations
Your clothes, the floor beneath your feet, the back of your chair…
Listen · 3 sounds
Notice your breathing and sounds near or far.
Smell · 2 scents
Notice the scents around you, or simply the air at your nostrils.
Pause · 1 reassuring thought
“I am breathing right now. I can take my time.”
Well done — you are anchored in the present moment
You can repeat this exercise anytime or switch to a 2-minute breathing session.
Take a little more time
You can take another moment before returning to your day. There is nothing to measure and nothing to achieve. Simply choose what feels right for you now.
Do something for yourself
Have a glass of water, look outside or take a few steps. Choose a simple gesture that suits what you feel like doing and what is possible for you.
Connect with someone
If you feel like it, reach out to someone you trust. A simple “Do you have a moment to talk?” can be enough to start.
You can come back to this pause whenever you wish.
Return to breathingMedical notice: This interactive tool provides immediate relaxation and breathing guidance. It does not replace medical or psychological care. In case of acute emergency, please contact the numbers in the footer.