What is the 4-7-8 breathing technique from the Back to Calm cards?

The 4-7-8 breathing technique is a powerful anti-stress method where you inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale through your mouth for 8 seconds. Repeat this cycle 3 times for an immediate calming effect.

How does the 5-4-3-2-1 anchoring technique work?

The 5-4-3-2-1 anchoring technique helps reconnect with the present moment by engaging your senses. Name 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste. This grounding exercise brings immediate focus and calm.

What categories of calming techniques are included in the Back to Calm cards?

The Back to Calm cards include six categories of techniques: Breathing exercises, Sensory techniques, Movement-based methods, Mental strategies, Expression activities, and various combinations of these approaches for comprehensive emotional regulation.

How do you perform square breathing according to the cards?

Square breathing involves four equal phases of 4 seconds each: inhale counting to 4, hold your breath for 4 seconds, exhale counting to 4, then wait 4 seconds before starting again. Repeat this cycle 4 times to help refocus and calm your mind.

What is the ice cube technique and how does it help with calming?

The ice cube technique uses cold sensation to help refocus your mind. Take an ice cube in your hand, focus on the cold sensation, watch as it gently melts, and breathe calmly throughout. The cold helps ground you in the present moment and interrupts anxious thoughts.

Why is fresh water recommended as a calming technique in the cards?

Fresh water calms the nervous system through physiological response. Run cool water over your wrists and face, then take a deep breath. The cool temperature helps activate the parasympathetic nervous system, which naturally promotes relaxation and reduces stress responses.

Calm-Down Cards — ADHD Tool | DYNSEO

🧠 ADHD TOOL — EMOTIONAL REGULATION

Calm-Down Cards
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Techniques for regaining control when things overflow — breathing, body, mental, sensory.

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📌 How to use these cards?

When you feel you are losing control, choose a card and do the exercise. Mark with a favourite ⭐ the techniques that work best for you. Practise them when you are calm so they are effective when needed!

Times used

Favourites

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Top technique

🎲 Need help? Draw a card!

Click for a random technique

🎯

Ready to calm down?

Click the button to discover a technique

🏠 Create my calm corner

A special place to recharge

A dedicated space I can go to when I need to calm down:

🛋️

Comfortable cushion or beanbag

🧸

Cuddly toy or comfort object

🎧

Noise-cancelling headphones

🤜

Stress ball

📚

Favourite book

🖼️

Calming images

Tips for speech therapists

Practise these techniques when the child is CALM (not in crisis)
Help the child identify 2–3 favourite techniques
Create a portable "calm kit" together
Praise spontaneous use of the techniques

🖨️ Printable cards

🎈

The balloon

Breathe in 4s, breathe out 6s
Repeat 5×

💪

Clench & release

Fists clenched 5s
then release

5️⃣

5-4-3-2-1

5 see, 4 touch
3 hear, 2 smell, 1 taste

💧

Cold water

On the wrists
or face

🤗

Butterfly hug

Tap your shoulders
alternately

🔢

Count 10→0

Slowly
in your head

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