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A few ways to steady the next minute.
Grounding and reflection tools are optional. They are not treatment or emergency support.
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One quiet minute
Let the exhale be a little longer.
You may stop whenever you want. If breath focus feels uncomfortable, look around the room instead.
Ready when you are
Hinga Library
Small resources, clearly labeled.
A one-minute longer exhale
A gentle paced-breathing guide with no performance goal.
Notice five, four, three, two, one
Orient to the room through sight, touch, sound, smell, and taste.
A ten-minute reset between tasks
Step away, drink water, and choose one modest next action.
Words for asking someone to stay with you
Short starters when explaining everything feels too difficult.