Calming Toolkit

Relaxation Guide

Short, repeatable scripts to drop heart rate, quiet the mind, and prepare for sleep.

Cross-links: Cognitive & Relaxation · Digital Boundaries · Movement & Timing

4-7-8 Breath (5 minutes)

  1. Inhale quietly through nose for 4 seconds.
  2. Hold for 7 seconds.
  3. Exhale through mouth for 8 seconds; repeat 6–8 cycles.

Progressive Muscle Relaxation (8 minutes)

  • Start at feet, tense 5 seconds, release 10 seconds; move upward to calves, thighs, abdomen, hands, shoulders, jaw, eyes.
  • Pair with dim lights per Environment Optimization.

Mindful Wind-Down (6 minutes)

  • List 3 wins of the day; 3 gratitude items; 1 gentle intention for tomorrow.
  • Close with a mantra: “I am off duty; rest restores me.”

When the Mind Spins

  • Do a 2-minute “brain dump” on paper outside the bedroom; aligns with worry-time.
  • If still alert, leave bed and read a physical book until drowsy—respect Sleep Schedule consistency.
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