🧘 Module 4: Calming Techniques & Regulation Tools
🌬️ Deep Breathing
Controlled breathing calms the nervous system. Try the 4-7-8 method: inhale for 4 seconds, hold for 7, exhale slowly for 8.
🌍 Grounding
Use your senses to anchor yourself in the present. Try the 5-4-3-2-1 method: identify 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
💪 Progressive Muscle Relaxation
Tense each muscle group for 5 seconds, then release. Helps relieve physical tension that comes with stress.
🎨 Visualisation
Close your eyes and imagine a safe, calming place. Focus on the details — sights, sounds, smells — to mentally retreat from stress.
📖 Interactive Scenario
You’re walking home after a tense confrontation. Your heart is racing and thoughts are spiraling. What do you do?
❓ Mini Quiz: What Helps You Most?
Which of the following is a grounding technique?
🏅 Progress Tracker
✅ You’ve completed Module 4 and unlocked the Calm Control badge!
