Mentis5-4-3-2-1 Grounding Technique for Anxiety
Use this guided 2-minute 5-4-3-2-1 grounding exercise to stop anxiety and panic attacks instantly. Anchors you in the present using your five senses.
Box Breathing for Anxiety Relief
A guided 3-minute box breathing practice that calms your nervous system, reduces anxiety, and restores focus using the 4-4-4-4 breathing technique.
Cognitive Shuffle: How to Fall Asleep with Anxiety
Use the Cognitive Shuffle sleep technique to quiet racing thoughts, reduce bedtime anxiety, and fall asleep faster.
Guided Mindfulness Meditation for Stress Relief
A gentle 5-minute guided mindfulness meditation for stress and anxiety. Observe your breath, calm racing thoughts, and restore emotional balance.
Progressive Muscle Relaxation for Stress Relief
Follow this guided 4-minute progressive muscle relaxation exercise to release physical tension, reduce stress, and calm anxiety.
Shoulder Drop & Jaw Unclench for Stress Relief
Relieve stress-related tension in your shoulders and jaw with this guided 5-minute relaxation exercise. Reduce physical stress symptoms instantly.
For timers you can follow without audio, try the free tools: box breathing, 4-7-8 breathing and the physiological sigh.