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Calming Grounding Techniques

4-7-8 Breathing Method

Sit in a comfy position and relax your muscles.

Take a big deep breath in through your nose for four seconds

Hold if for seven seconds

Next take an even bigger breath out the eight-seconds

As you’re breathing out, part your lip and make a “whoosh sound”

Calming Grounding Techniques

5,4,3,2,1, Breathing Method

Be aware of your surroundings and take deep breaths

Name five things you can see around you

Name four things you can feel

Name three things you can hear

Name two things you can smell

Give yourself a compliment or recite one positive affirmation!