The Physiological Sigh is the most well-researched breathing technique and has been shown to have the fastest calming effect on the nervous system. In this practice, students take one deep breath in through the nose, followed by a second, smaller inhale right on top of the first. Then, they exhale slowly and completely through the mouth.

This double inhale and long exhale sends a powerful signal to the brain and body to relax. It helps reduce physical tension, lowers stress, and brings a sense of calm and control—making it a great go-to strategy in moments of overwhelm.

Progressive Muscle Relaxation (PMR) is a technique that involves systematically tensing and then relaxing different muscle groups in the body. By focusing on the contrast between tension and relaxation, individuals can reduce physical stress and increase overall awareness of bodily sensations, leading to a calmer, more regulated state.

Take Five Breathing is a simple and effective way to calm your body and mind using just your hand! The focus is both on breathing and the tactile feeling of tracing your finger over your hand in synch with your breath. It's a great tool for students (and adults) when feeling overwhelmed, anxious, or upset.

The 5-4-3-2-1 Grounding Technique is a mindfulness strategy designed to help individuals reconnect to the present moment by using their senses. It encourages focusing on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste, which helps calm the mind and reduce feelings of overwhelm or anxiety.