4-7-8 Breathing Pattern

4-7-8 is a breathing pattern used to calm someone and bring their body back to homeostasis. It works by inhaling for 4 counts, holding your breath for 7 counts and exhaling for 8 counts, and repeat the 3 steps in rounds of 4 until calm.


5-4-3-2-1 

5-4-3-2-1 is a grounding technique mainly used for PTSD but can also be used for general anxiety. It helps bring the mind and body into the present by using your senses to note 5 things you see, 4 things you can physically feel, 3 things you can hear, 2 things you can smell and repeating to yourself 1 positive attribute you have.


Aromatherapy

Aromatherapy uses essential oils for a variety of physical, mental and emotional health purposes.

For Instance;

  • Lavender helps with muscle tension, headaches, calms and relaxes the mind, reduces stress and promotes restful sleep
  • Peppermint helps as a cooling oil, eases the respiratory system, pain, headaches, and fevers.
  • Frankincense aids in headaches, relaxation, depression, and anxiety.
  • Clary Sage is used for depression, anxiety, uplifting mood.