Calm tools
A quiet moment, whenever you need one
Free interactive exercises from Natalie. Use them before a session, during a hard day, or any time you need to slow down.
Guided breathing
Follow the circle
A slow rhythm that settles the nervous system. Breathe in for 4, hold for 7, and let go for 8.
Press begin and follow the circle
One cycle takes about 19 seconds
Sensory grounding
The 5-4-3-2-1 walkthrough
5-4-3-2-1 grounding
Come back to the present
This gentle exercise uses your five senses to bring your attention back to right now. It takes about two minutes, and there is nothing to get right.
These tools are for comfort and are not a substitute for care. If you are in crisis, call or text 988 any time.