RESOURCES
SIMPLE SELF-CARE HABITS
Simple Somatic Techniques
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1. Grounding Through the Senses
Notice:
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5 things you see
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4 things you can touch
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3 things you hear
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2 things you smell
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1 thing you taste
This reconnects you to the present moment and your body’s safety.
2. Orienting
Slowly look around your space. Let your head and eyes move gently.
Notice what feels safe or pleasant.
This helps your nervous system shift out of fight/flight.
3. Tension and Release
Gently tense one muscle group (like your shoulders), hold for a few seconds, and then release. Repeat.
This discharges stored stress from the body.
4. Self-Containment (Butterfly Hug)
Cross your arms over your chest, hands resting on your upper arms.
Gently tap side to side.
This gives the body a sense of containment and rhythm.
CALMING BREATHING TECHNIQUES
1. Box Breathing
Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4
Used by Navy SEALs and trauma therapists to calm the system.
2. 4-7-8 Breathing
Inhale for 4 → Hold for 7 → Exhale slowly for 8
Supports sleep, anxiety reduction, and parasympathetic activation.
3. Gentle Extended Exhale
Inhale for 3–4 seconds, exhale for 6–8 seconds.
Helps the vagus nerve and signals safety to the brain.
4. Hand on Heart Breathing
Place one hand over your heart and one on your belly.
Breathe slowly, and feel the rise and fall.
Brings awareness and emotional soothing.