What are some mindfulness exercises I can try when I feel overwhelmed?
9:28 AM
Earlier · Mindfulness tools
Here are three evidence-based techniques that work well when you're overwhelmed. They're quick, private, and you don't need any equipment.
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Box breathing (4–4–4–4)
Inhale 4 counts · Hold 4 · Exhale 4 · Hold 4. Repeat 3–4 times. Activates your parasympathetic nervous system within seconds.
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5-4-3-2-1 grounding
Name 5 things you see · 4 you can touch · 3 you hear · 2 you smell · 1 you taste. Pulls attention into the present moment.
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Body scan (2 minutes)
Close your eyes. Slowly notice sensations from your feet up to your head without trying to change anything. Reduces physical tension.
Would you like me to walk you through any of these now, or save them to your journal?
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