Your gentle helper when stress raises your pressure
Tell me what happened
What to do right now
Fresh air & free body
Open a window — let in fresh, cool air. Unbutton your collar, loosen a tight belt or clothing.
Cold water on the face
Wash your face with cold water (eyes, forehead, nose) for 10–15 seconds, then exhale slowly. This quickly slows the pulse. With heart problems, use cool water gently.
Warm water
Slowly drink a glass of warm water (not hotter than 40°C) in small sips.
Sit comfortably
Now lean back in a chair at about 45°. Feet flat on the floor, shoulders down, hands resting on your knees. Unclench your jaw. Dim bright lights.
Turn on calm music
Soft singing bowls at a low volume. Just let it play in the background.
Let your mind drift
Leave the problem for now. Choose a color below that feels calm to you — the whole page will gently change.
Choose your color
White
Breathe with the circle
Inhale through the nose for 4, hold for 2, exhale slowly through the mouth for 8. Continue for 5 minutes — the timer above will guide you.
Interrupt the thoughts
Take a double inhale through the nose (one big, one small), then a long slow exhale through the mouth — repeat 3 times. Then name 5 things you see, 4 you hear, 3 you can touch. This gently breaks the loop of worry.
If you feel chest pain, severe headache, numbness or confusion — call emergency services (112) right away.