Slow your breathing
A three-minute breathing exercise with a longer out-breath, to help your body settle when an urge, stress or anger is rising.
Press start
3:00
How to do it
- Feet on the floor. Shoulders down.
- Breathe in through your nose while the circle grows.
- Breathe out slowly while it shrinks. The longer out-breath helps your body settle.
- Stay with it until the timer ends.
Get the right tool at the right moment
In THE Habit Breaking App, Urge Rescue asks how you feel and suggests the tool that fits, then checks how it went so it learns what works for you.
Other tools
- Surf the urge
- Delay for 15 minutes
- 5-4-3-2-1 grounding
- Change where you are
- Reach out to someone
- Reality Check
- Move for 5 minutes
- Meet a body need first
- Play a song that steadies you
If you're not safe right now, call 999 or Samaritans on 116 123.