You’re stressed.
You’re anxious.
You need to calm-the-heck down.
It needs to be fast. Because you’ve got things to do.
It needs to be simple. Because you don’t have loads of time.
It needs be unassuming. Because you might be in a public space.
This is it.

Here are three tools to choose from when you’re feeling stressed out.
Note: the more you practice these when you are feeling normal and not stressed, the faster it will work when you need to calm-the-heck-down.

#1 – The Sound of Silence

In a private place.

Breathe in nice and slow. Breathe out with a sigh (like “haaaa”) on exhale.
Repeat 3 – 6 breaths.
Pause a moment to notice the shift. Slowly ease back into what you were doing and hold on to that shift.

In a public place.

Breathe in nice and slow. Breathe out through your nose with a sigh – keeping your mouth closed – and listen to the sound of your breath on exhale.
Repeat 3 – 6 breaths.
Pause a moment to notice the shift. Allow yourself to slowly ease back into your surroundings.

Tips on breathing: release the belly on inhale- as if you are breathing into your belly. Contract your belly on exhale- progressively from pubic bone to naval, naval to solar plexus.

#2 – Feel This – Feel That

In a private space.

Sit in a chair with your feet flat on the floor.
Close your eyes. Feel the weight of your feet on the floor. Now focus on the weight in your left foot on the floor. Take a breath there. Once you’ve tapped into the feeling of your left foot on the floor, shift your awareness to the weight of your right foot on the floor. Take a breath there. When you’ve tapped into the feeling of your right foot on the floor, shift again to feel the weight of both feed on the floor. Take a breath or two there. Repeat process as many times as needed. Take a moment to feel your whole body. Notice the shift.

In a public space.

Standing (perhaps in line somewhere) breathe in nice and slow. Feel the weight of both feet on the floor. Next – without shifting your weight – feel the weight of your right food on the floor. Take a breath or two with that awareness. Then feel the weight of your left foot on the floor. Again take a breath or two there with the awareness of the weight on the right foot. Then return to feeling the weigh distributed evenly between both feet on the floor. Remember you’re not shifting your weight when doing this. You are just shifting your awareness. Repeat as needed.

#3 – Floating Arms

In a private space.

Sit in a chair. Hands on thighs. Eyes closed. Get a sense of your body seated in the chair. On the inhale raise your right arm forward and up to the side of your ear. On the exhale bring it back down, resting your hand on your thigh. On the next inhale raise your left arm forward and up to the side of your ear. On the exhale bring it back down, resting your hand on your thigh. Tip: Try to pace the speed of your arm movement with your breath. Nice and easy. Repeat 3-6 breaths. Then rest and notice the shift.

In a public space.

Standing in line arms at your side or sitting in a chair of a waiting room hands resting on your thighs. On inhale rotate your left palm. If your standing, you’ll rotate the palm forward. If sitting, you’ll rotate the palm up. On exhale rotate your palm back to the starting position. Repeat this for three breaths on the same side. Then repeat on the other side.

Practice please

Tools only work well if you know how to use them. Play with these tools and find out which ones work best for you. Check in with your state of being before you start and then again once you’re done so you can observe the effect in your body and choose the ones that work best for you and your stressful situation.

Then call on them whenever and wherever you need to calm-the-heck-down.