CalmMyself
Your personal toolbox for nervous system regulation
Evidence-based calming techniques with smart recommendations
Personalized Recommendations
Based on your preferences and current needs
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Use a few tools to get personalized recommendations!
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Crisis Support: If youāre experiencing thoughts of self-harm, call 988 (Suicide & Crisis Lifeline) or text āHELLOā to 741741 (Crisis Text Line)
What do you need right now?
Quick Access(1 tool)
Quick Access Mode
60 seconds of rapid-fire calming techniques
Emergency(1 tool)
Emergency Grounding
Quick grounding protocol for overwhelming moments
Breathing(8 tools)
Box Breathing
4-4-4-4 breathing pattern for calm and focus
Coherent Breathing (6 bpm)
5s inhale and 5s exhale to balance HRV
Triangle Breathing
4-4-6 pattern for relaxation and stress relief
Physiological Sigh
Double inhale + long exhale for rapid calm
4ā7ā8 Breathing
4s inhale, 7s hold, 8s slow exhale
Alternate Nostril
Balanced left/right breathing to steady focus
Anchor Phrase + Breath
Pair a gentle phrase with each breath for quick calm
3āBreath Reset
Three short breaths between tasks
Grounding(5 tools)
5-4-3-2-1 Grounding
Use your senses to anchor to the present moment
Body Scan
Mindfully scan through your body from head to toe
EFT Tapping
Gentle acupoint tapping sequence for relief
Dive Reflex Activation
Cold stimulus to trigger calming reflex
Grounded Countdown
Count down with your steps or feet for panic and high arousal
Mindfulness(13 tools)
3-Minute Breathing Space
A short mindfulness practice for any moment
Urge Surfing
Ride out strong urges without needing to act on them
SelfāCompassion Break
Three-step practice to turn kindness toward yourself
Land the Day
Short evening checkāin before bed
Worry Parking Lot
Capture a worry, choose an action, and schedule it
BeforeāConversation Prep
Orient to values and control before hard talks
AfterāConversation DeāBrief
Gently unwind postāconversation spirals
Values Compass
Pick a direction and a tiny valuesāaligned step
FutureāYou Postcard
A tiny note from a steadier futureāyou
Affirmations & Mantras
Supportive phrases to guide attention kindly
Present Moment Awareness
Simple questions to anchor you in the now
Loving-Kindness
Cultivate compassion for yourself and others
Compassionate Journaling
Guided prompts to get worries out and respond kindly
Relaxation(2 tools)
Progressive Muscle Relaxation
Systematically tense and relax muscle groups
Body Melt (Mini PMR)
Three quick tensionāandārelease regions before rest
Visualization(4 tools)
Safe Place Visualization
Create a mental sanctuary you can visit anytime
Calming Nature Scenes
Guided visualization through peaceful natural settings
Thoughts as Clouds
Let thoughts drift by like clouds in the sky
Thoughts on a Screen
Watch thoughts as subtitles instead of being inside them
Sound(2 tools)
Calming Sounds
Gentle tone generator with smooth fades
Noise & Ambience
White/pink/brown/blue noise and ocean/rain
All techniques are evidence-based and designed for general wellness. Not a replacement for professional mental health care.
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