Narrated Calm
Short practices for a head that will not settle
Two minutes to ten. Nothing to buy, nothing to download, and we say plainly what the research does and does not show.
37 practices, all free
In the moment
Two or three minutes, when the day has already gone hot
Box breathing before it gets worse
In for four, hold four, out for four, hold four, four rounds
A cold splash to the face
Cold water on the face for ten seconds, nothing more elaborate
Let it out without explaining it
If you need to cry, cry, without following it with an apology
The extended exhale walk
Walk normally, but make every out breath longer than the in breath
Put an actual date in the diary
Message a friend and book a real date and time, not a someday plan
Give the honest answer once today
When someone asks how you are, answer with one true sentence instead of fine
Hum out a long, low note
Hum on the out breath for as long as it lasts, a few times
Play the song that actually gets you
Put on one song that reliably moves you, and give it your full attention
Name the feeling, out loud or on paper
Say or write the actual feeling in one sentence, nothing else
A nap done properly
Twenty minutes, before 3pm, alarm set, nothing longer
The self compassion break
Say three things: this is hard, other women feel this too, may I be kind to myself right now
Walk it out when you're furious
When anger spikes, walk fast for ten minutes instead of sitting with it
Call, don't message
Ring one person instead of texting them, five minutes, no agenda
A three minute sit, no app
Sit, notice five things you can hear, let your breath settle
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