Gentle support for PTSD and mental wellness

Practical tools to help you breathe, ground, track your mood, and plan small acts of self‑care. You’re not alone—take it one calm step at a time.

Start Breathing Coach Do a Mood Check‑in

Friendly note: This is educational support, not medical advice. If you’re in crisis, see the Support section below.

Today’s focus

Slow • Safe • Steady

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4

Inhale

4

Hold

6

Exhale

Small steps count. A two‑minute practice can shift your whole day.

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If you need urgent help

If you’re in immediate danger or thinking about hurting yourself, call your local emergency number right away.

Find help in your country U.S. 988 Lifeline

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Gentle tips for flashbacks

• Name five things you see. Four you feel. Three you hear. Two you smell. One you taste.
• Press your feet into the floor and notice the support under you.
• Breathe slower than usual—long exhale helps the body soften.

Try Grounding Try Breathing

Breathing Coach

4‑4‑6 pattern

Ready

—

Press Start to begin.

Cycles 0

Why this helps

Longer exhales can signal safety to your body. This 4‑4‑6 rhythm often eases tension and helps your mind feel steadier.

Inhale • 4

Breathe in through your nose, slow and gentle.

Hold • 4

Softly hold. Relax your shoulders and jaw.

Exhale • 6

Exhale through pursed lips—like fogging a mirror.

Tip

Two minutes (about 6‑8 cycles) is a great start.

Grounding • 5‑4‑3‑2‑1

Notice and check off each item you find. Take your time.

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Mood Check‑in

Recent moods

Small ideas that help

Two‑minute stretch
Drink water
Step outside
Text a friend

Your feelings are valid. Tracking patterns can make the tough days gentler.

Self‑care Planner

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