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The Observatory

Calm down

When your pulse is too high: short ways back to calm, from breath to thought.

  1. 1 · Session
    Three minutes of breathing space
    A short pause in the middle of the day — gather yourself, breathe, carry on.
    3 min · Emotional · Discipline
  2. 2 · Exercise
    4-7-8 breathing
    Breathe in for four, hold for seven, breathe out for eight. Four cycles that slow the breath and put the body's brake on.
    5 min · Emotional · Discipline
  3. 3 · Session
    Body scan
    A guided walk through the body that gathers you together and releases tension.
    10 min · Emotional · Compassion
  4. 4 · Exercise
    Put the thought on trial
    A painful thought often feels like a truth. Here you examine it, calmly and methodically.
    12 min · Emotional · Rationality
  5. 5 · Session
    Progressive muscle relaxation
    Tense hard, release sharply — and teach the body the difference. The most researched relaxation method, guided from hands to feet.
    14 min · Emotional · Compassion
  6. 6 · Session
    Calm place
    A guided moment in a place where you feel safe, built from your own senses and available whenever you need it.
    8 min · Emotional · Compassion
  7. 7 · Article
    Panic's false alarm
    Your heart races, your chest tightens, something is terribly wrong, yet nothing is. How panic works, and why it's harmless.
    2 min läsning · Emotional · Rationality

Go through the sequence in order

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