Box Breathing (4-4-4-4)
A steady rhythm to calm the nervous system and reduce stress in about two minutes.
How to do it
- Inhale through your nose for 4 seconds.
- Hold for 4 seconds.
- Exhale through your mouth for 4 seconds.
- Hold empty for 4 seconds; repeat 4–6 times.
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5-4-3-2-1 Grounding
A quick sensory check-in to bring attention back to the present moment.
How to do it
- Notice 5 things you can see.
- Notice 4 things you can feel.
- Notice 3 things you can hear.
- Notice 2 things you can smell.
- Notice 1 thing you can taste.
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1-Minute Breath Focus
A very short mindfulness reset—good between tasks or before a study session.
How to do it
- Sit comfortably and soften your gaze.
- Follow the sensation of one full inhale and exhale.
- If your mind wanders, gently return to the breath.
- Repeat for ~60–90 seconds.
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2-Minute Gratitude Note
Brief journaling to shift attention toward what went well today.
How to do it
- Write down 3 things you’re grateful for.
- Add one sentence on why each mattered.
- Optional: reread aloud once.
Learn more in Resources →