Wellbeing Tools
Evidence-based exercises for breathing, grounding, and sleep.
Box Breathing
A simple 4-4-4-4 breathing pattern used by Navy SEALs to stay calm under pressure. Four seconds in, hold, out, hold.
4-7-8 Relaxation Breath
A natural tranquilliser for the nervous system. Breathe in for 4, hold for 7, exhale slowly for 8.
5-4-3-2-1 Grounding
Use your five senses to anchor yourself in the present moment. A DBT technique for when anxiety pulls you out of the here and now.
Body Scan
A mindfulness-based technique that moves your attention through your body, noticing sensations without judgement.
Sleep Hygiene Checklist
A practical checklist of evidence-based habits that set you up for better sleep, based on CBT-I research.
Wind-Down Routine
A structured 30-minute transition from your day to sleep, following NICE guidelines for sleep preparation.
Progressive Muscle Relaxation
Systematically tense and release muscle groups to release physical tension. A technique developed by Edmund Jacobson in the 1930s.