These are suggested resources, primarily for relaxation, sleep or for regulation when anxious,. These are evidence-based and can work well. If they don't work for you initially, it may be worth trying a few more times, but if it doesn't feel right for you or you get any worrying sensations, please stop and feel free to bring these sensations to your next session.
Square Breathing
Sometimes called ‘box breathing', this technique can be very useful in bringing regulation, relaxation or in helping you sleep.
The particular benefit of this technique is that it bings together different elements to aid relaxation: visual attention; gentle focus of the mind; controlled breathing. There are lots of situations where this technique can prove useful. It can interrupt the early stages of an anxiety or panic attack, bring about a relaxed state or help with getting to sleep.
This technique can be done with any rectangle or square you can see (for example: a phone/tv/laptop screen, a window, a notice board, a table). You simply trace each side of the rectangle with your eyes from corner to corner. Along each side you count to 4 (this can be 4 seconds, or simply a count of 4 that is comfortable for you). On each side you do one of four things in sequence: along one side you breathe in through your nose (if you can), along the next side you hold your breath, along the next side you breathe out through your mouth, and on the final side you hold your breath. Repeat this cycle for two to three minutes and see how you're feeling.
As with most breathing exercises, the impact can improve the more you practice it as your mind and body get used to the technique.
Body Scan
This is a more involved relaxation technique which can be used to help in the process of getting to sleep, but can also just be used to relax when you have a few minutes. While it's generally best to do this laid down in a bed, it can be done in a chair (be sure not to fall asleep if you do sit while doing this).
As well as helping you relax or fall asleep, it can also help you to highlight where in your body you generally hold tension. Everyone holds it in a slightly different way or in a different place. We can hold tension so often we don't realise we're doing it. Going through this body scan exercise a few times can give you a sense of the places that are more tense. Once you know this, you can use an abbreviated version during the day or when you're short on time - just check in with that part of the body, see if it's tense, if it is, try to drop or relax it. If you didn't feel actively tense, notice what has happened in your day or what you were doing before checking in - this can help you know more about what causes you stress or anxiety.