Four Simple tools to Regulate Stress:

1. Box Breathing (Reset the Stress Response)

1. 1. Inhale for 4 seconds
   2. Hold for 4 second
   3. Exhale for 4 second
   4. Hold for 4 seconds
   5. Repeat for 2–5 minutes

Why it works:  Box Breathing slows your breathing and signals to your brain that you’re safe, helping shift you out of a stress (fight-or-flight) state.

2. Sensory Visualization (Create a Safe Place)

Think of a place that feels calm or joyful — baking in your kitchen, hiking, the beach, etc.

Then walk through it in detail:

1. 1. What do you see?
   2. What do you smell?
   3. What does the air feel like (warm, cool, breeze)?
   4. What do you hear?

Why it works:  Your brain responds to vivid imagery almost like real experience, helping shift your nervous system into a calmer state.

3. Ear Stimulation (Vagus Nerve Support)

How to do it:

1. 1. Gently massage the outer ear (especially the lower portion/lobe)
   2. Lightly pull the ear down and slightly outward
   3. Move slowly for 1–2 minutes

Why it works:  Parts of the ear are connected to the vagus nerve, which helps regulate your stress response and supports a “rest and digest” state.

4. Low-Intensity Movement (Walk + Regulate)

How to do it:

1. 1. Go for a 10–20 minute walk
   2. No phone, no podcast — just walk
   3. Let your body set the pace

Why it works:  Gentle movement helps your body process stress hormones and signals safety to your nervous system without overstimulation.

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If you are in crisis or experiencing a traumatic event please visit 988Lifeline.org or. all 988 from your phone.

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