From breath to body to words. That’s how to feel safe again, gently.
When stress builds up or the day feels overwhelming, it helps to have a few quiet ways to come back to yourself. These three techniques can be used anytime, anywhere – no special tools needed. Just your breath, your body, and a few kind words.
1. Focus on Your Breathing
You don’t need to slow it down or deepen it. Just notice it.
Feel the air as it moves in and out. Pay attention to where you sense it most – maybe your chest, belly, or the tip of your nose. Let your mind follow the rhythm of your breathing.
If your thoughts wander, that’s okay. Gently bring your focus back to the breath. This simple awareness can anchor you in the moment and bring a quiet sense of steadiness.
2. The Butterfly Hug
This simple technique is often used in trauma therapy, but anyone can use it to feel more settled.
Cross your arms over your chest like a gentle self-hug. Rest your fingertips just below your collarbones. Then begin tapping – left, right, left, right – slowly and rhythmically, like butterfly wings.
Keep tapping for about 30 seconds, or longer if you’d like. The steady rhythm can help your body find a sense of balance and calm.
3. Talk to Yourself
Words can soothe.
Try saying something like, “I’m safe”, “This will pass” or “Right now, I’m okay.”
Speak it out loud or say it quietly in your mind. You might place a hand on your chest while you do. These phrases can act like a hand to hold – reminding your nervous system that it’s okay to soften.
These are small practices, but they can make a real difference in moments of stress or uncertainty. You can return to them as often as you need.
