When a feeling spikes, you shouldn’t have to search for help. Quick support puts four short, guided exercises one tap away, each with calm visuals and optional read-aloud guidance.
They are grounded in simple nervous-system techniques: slowing the out-breath, bringing attention back to your senses and giving your brain a steady rhythm to follow.
What you get
Guided calm breathing
Follow the circle and let your out-breath be slightly longer than the in-breath. Fill your belly and chest slowly, keep it gentle with no strain, then let the breath flow out.
5-4-3-2-1 grounding
Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste, one step at a time.
Grounding taps
Tap the highlighted left or right area as it glows to help your body release tension and refocus, without needing lots of words.
Gentle focus
Two minutes of calm colours and slow movement. Soften your gaze, let your eyes rest on the centre and come back whenever your mind wanders.
