Step-by-step plan
Read it yourself, or let someone who cares for you read it aloud. Or just press play and listen.
1. Unload the body & environment (0–1 min)
- Open a window: let in fresh, cool air. A mild temperature contrast signals the nervous system that the situation has changed.
- Free the body: unbutton the collar, loosen tight clothing or a belt — the body must be free for deep diaphragmatic breathing.
- Grounding posture: sit on a chair, straighten your back to open the chest, place both feet flat on the floor.
2. Diving reflex reset (1–2 min)
- Cold water on the face is the fastest proven way to slow the pulse: cold receptors around the eyes, forehead and nose activate the vagus nerve.
- Pour cold water into a bowl (or use a cold compress). Hold your breath comfortably, without straining, and lower your face for 10–15 seconds. Then exhale long and slowly through the nose.
3. Vagal breathing & water (2–5 min)
- Take a few small sips of warm water — it relaxes the stomach and signals safety.
- Physiological sigh: two quick inhales in a row, then one long slow exhale.
- Longer exhale: inhale for 4 seconds, exhale for 6–8 seconds. This steadies the heart rate.
4. Interrupt the thoughts — 5-4-3-2-1 (5–7 min)
- Name aloud 5 things you see.
- Feel and name 4 sensations (fabric, air temperature, floor under your feet).
- Hear and name 3 sounds.
- Notice 2 smells — or recall a familiar one, like coffee or fresh grass.
5. Sensory quiet (7–10 min)
- Dim the light: close the curtains or turn off bright overhead light.
- Put on headphones and play calm, monotonous music.
- If possible, cover yourself with a weighted blanket — deep pressure calms body and mind.
With heart disease, arrhythmia or very high pressure — wash your face with cool water gently instead of immersing it.
Open the full guide (PDF)Useful resources
Meditations, audio and books from trusted sources — to calm the mind and ease the heart.
Guided meditations (video)
10-Minute Meditation for Anxiety — Goodful
Guided breathing and mindfulness to release tension and meet anxious thoughts gently.
Mini Meditation: Let Go of Stress — Headspace
A very short guided pause with breathing and physical relaxation.
Mini Meditation: Breathe — Headspace
Brief breath-awareness practice: let thoughts come and go without following them.
Audio: bowls, mantras, yoga nidra
Deep Rest Yoga Nidra with Singing Bowls — Insight Timer
About 18 minutes of guided body rest with crystal singing bowls. Free.
OM Chanting & Mantras — Insight Timer
Free collection of OM chanting, mantra recordings and sound meditations.
Chakra Balancing Music — Insight Timer
Free sound baths and singing-bowl tracks for deep relaxation.
Prayers & psalms
The Serenity Prayer
The full prayer about accepting what cannot be changed and courage for what can.
Psalm 23 — Ukrainian Bible
«The Lord is my shepherd» — a short psalm of comfort and reassurance, in Ukrainian.
Psalm 23 — English (NIV)
The same beloved psalm in English, for slow reading or prayer.
Books & guides
Doing What Matters in Times of Stress — WHO
Free illustrated WHO guide with grounding and coping exercises. Ukrainian edition available.
Dealing with Stress — NHS Every Mind Matters
Practical self-care advice and stress-management tools from the UK health service.
Stress Management — HelpGuide
How stress affects the body and pressure, with practical ways to calm the nervous system.
These are trusted external resources. They support calm, but do not replace medical care or prescribed treatment.