ECHOVoice Dialogue
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Feel Safe Right Now
These exercises help bring you back to the present moment. Use them any time — before a session, during one, or whenever you need them.
Box Breathing
4 minBreathe in for 4, hold for 4, out for 4, hold for 4. Calms the nervous system quickly.
Start5-4-3-2-1 Grounding
3 minAnchor yourself in the present by naming things you can see, hear, touch, smell, and taste.
StartCold Water Reset
1 minSplash cold water on your face or hold ice. Activates the dive reflex and slows your heart rate fast.
Try it now💧 Cold Water Reset — How to do it
- Go to a sink or get a bowl of cold water.
- Submerge your face for 30 seconds, or splash cold water on your forehead and cheeks.
- If available: hold an ice cube in your hand until it feels uncomfortable.
- Take a moment to notice how your body feels afterwards.
This activates the mammalian dive reflex and can lower heart rate within seconds.
🆘 If you are in crisis
These exercises are not a substitute for emergency care. If you are in immediate danger, please contact a crisis line.
- 988 Suicide & Crisis Lifeline (US): call or text 988
- Telefonseelsorge (Germany): 0800 111 0 111