Breathe. Move. Find your calm.

Breathing low into the belly, so it rises and falls, uses the diaphragm and helps the body relax.

Making the out-breath longer than the in-breath slows the heart and calms the body.

Breathe in for 4, hold for 4, out for 4, hold for 4. It is used by athletes and first responders to stay calm.

Two short in-breaths through the nose, then one long out-breath through the mouth. In a Stanford study, 5 minutes a day improved mood.

Breathing through the nose warms, filters and slows the air.

Paying attention on purpose, in the present moment, without judging.

Noticing what you see, hear, feel, smell and taste brings you back to now.

Name 5 things you see, 4 you feel, 3 you hear, 2 you smell and 1 you taste to calm worry.

Eating slowly and noticing taste and fullness helps you enjoy food and listen to your body.

Thoughts and feelings are like weather: notice them, name them and let them pass.

Meditation often uses an anchor, like the breath, to come back to when the mind wanders.

Minds wander a lot, about half the time in one study. Noticing and returning is the skill.

Slowly moving attention from toes to head, noticing each part, helps relax and build awareness.

Silently wishing yourself and others well (“May you be happy”) builds warmth and empathy.

Stack joints, lengthen the spine and keep knees soft to move safely.

Standing tall with feet grounded and arms by your sides: the base of standing poses.

Balancing on one foot with the other foot on the ankle, calf or thigh (never the knee).

Strong lunges with arms reaching build leg strength and focus.

Kneeling and folding forward to rest. A safe pause anytime.

Warm up, move slowly, never force a stretch and stop if something hurts.

Muscles and joints move through a wider range with regular, gentle stretching.

Holding poses and bodyweight moves make muscles stronger.

Your eyes, inner ear and body sensors work together. Balance improves with practice.

Belly and back muscles support posture and protect the spine.

When we feel threatened, the body speeds the heart and breathing to get ready to act.

Putting feelings into words calms the brain’s alarm system.

Breathing, moving, a drink of water, a quiet space and talking help big feelings settle.

A short pause between feeling and doing helps you choose a better response.

Like a muscle, attention gets stronger with regular practice.

Switching between tasks costs time and accuracy. Single-tasking works better.

Phones and notifications pull attention. Removing them helps focus.

Tense a muscle group for a few seconds, then let go, from feet to face.

Slow breathing and quiet focus switch on the body’s calming system.

Dim lights, put screens away and do calm activities before bed.

Breaks, naps and sleep help the brain recover and learn.

Being kind to yourself when things go wrong, like you would to a friend.

Noticing good things each day is linked to better mood.

Saying no kindly and asking for what you need protect your energy.

Sleep, food, movement, time outside and people you trust keep you steady.

The parasympathetic nervous system slows the heart and helps the body rest and digest.

A long nerve linking brain, heart and gut; slow breathing is thought to help activate calming signals.

Healthy hearts speed up and slow down slightly with each breath; slow breathing increases this.

Regular practice is linked to changes in brain areas for attention and emotion.

Randomized controlled trials, large samples and repeated results make evidence stronger.

In a 2015 trial, 4th and 5th graders in the MindUP program improved in self-control, empathy and math.

A 2012 study found high school students doing yoga in PE kept better resilience and anger control.