28/01/2026
Practical Techniques for Calming and Focusing
How to support your mental health at any time?
How to support your mental health at any time?
PLEASE NOTE! These techniques may not be suitable for everyone. Consult a doctor before trying them, and pay attention to your own health and well-being.
When anxiety takes over, thoughts become jumbled, and the body tenses up, it’s important to know how to help yourself quickly. Below, our psychologists have put together a list of useful techniques to support your mental health on a daily basis. They can help you calm down, focus, and regain a sense of control.
4-7-8 Breathing Technique
This is a simple relaxation practice that can help improve concentration and reduce feelings of anxiety. It can be used at any time: while studying, at work, or before an important meeting. It helps calm the nervous system, focus on the task at hand, and support physical well-being.
How to do it (3 steps):
1. Inhale through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly through your mouth for 8 seconds.
Repeat 4–6 times. Make sure the exhale is always longer than the inhale. Practice for about 3–5 minutes.
This technique works because it activates the parasympathetic nervous system, which is responsible for relaxation and the “rest-and-digest” state. Slow, controlled breathing signals to the brain that there is no immediate danger, helping anxiety to shift into calmness.
Jacobson’s Progressive Muscle Relaxation.
This method helps reduce physical and mental tension, increase awareness of tension in the body, consciously release it, and send a signal to the brain that the body is safe. In addition, these exercises help regulate heart rate and breathing, improve concentration and attention, and calm the nervous system.
The technique involves alternately tensing and relaxing different muscle groups. It can be done lying down or sitting, in a calm and quiet environment. Start with your feet. Tighten the muscles for 5 seconds, then relax them for 10–15 seconds. Continue with the lower legs, thighs, abdomen, arms, shoulders, and neck. Finally, clench your jaw and tense your forehead. Throughout the exercise, breathing should remain slow and steady. Do not tense the muscles to the point of pain.
This technique works because alternating muscle tension and relaxation activates both the sympathetic nervous system, which prepares the body for stress or danger, and the parasympathetic nervous system, which is responsible for calm and relaxation. This contrast helps you clearly feel the difference between tension and relaxation and can quickly reduce emotional overload.
“Shaking” Technique
This simple technique helps release excess tension, let go of accumulated stress, and restore connection with the body. It stimulates blood circulation, reduces stress and anxiety, and helps you focus more easily on everyday tasks.
During the exercise, your body should remain relaxed and your breathing calm. Stand up and allow your legs to gently tremble. Gradually begin shaking your knees, pelvis, shoulders, arms, and head. Slowly come to a stop and take 2–3 deep breaths in and out. Most importantly, avoid sudden or sharp movements. The shaking should feel light and gentle to prevent injury. After completing the exercise, you may notice sensations of warmth, pulsation, and a sense of grounding.
This technique works because shaking movements reduce the activity of the sympathetic nervous system, which is responsible for stress and tension responses. As a result, the body gradually shifts into a more relaxed state, anxiety levels decrease, and breathing and heart rate begin to normalise.
Using these techniques can support your nervous system, improve focus, and help you process information more effectively. They may also improve sleep and reduce symptoms of fatigue, emotional overload, and anxiety.
This material was prepared as part of a project implemented by the Charitable Foundation “Angels of Salvation” in partnership with Right to Protection and HIAS, with support from the Federal Government of Germany through the German Federal Foreign Office.
When anxiety takes over, thoughts become jumbled, and the body tenses up, it’s important to know how to help yourself quickly. Below, our psychologists have put together a list of useful techniques to support your mental health on a daily basis. They can help you calm down, focus, and regain a sense of control.
4-7-8 Breathing Technique
This is a simple relaxation practice that can help improve concentration and reduce feelings of anxiety. It can be used at any time: while studying, at work, or before an important meeting. It helps calm the nervous system, focus on the task at hand, and support physical well-being.
How to do it (3 steps):
1. Inhale through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly through your mouth for 8 seconds.
Repeat 4–6 times. Make sure the exhale is always longer than the inhale. Practice for about 3–5 minutes.
This technique works because it activates the parasympathetic nervous system, which is responsible for relaxation and the “rest-and-digest” state. Slow, controlled breathing signals to the brain that there is no immediate danger, helping anxiety to shift into calmness.
Jacobson’s Progressive Muscle Relaxation.
This method helps reduce physical and mental tension, increase awareness of tension in the body, consciously release it, and send a signal to the brain that the body is safe. In addition, these exercises help regulate heart rate and breathing, improve concentration and attention, and calm the nervous system.
The technique involves alternately tensing and relaxing different muscle groups. It can be done lying down or sitting, in a calm and quiet environment. Start with your feet. Tighten the muscles for 5 seconds, then relax them for 10–15 seconds. Continue with the lower legs, thighs, abdomen, arms, shoulders, and neck. Finally, clench your jaw and tense your forehead. Throughout the exercise, breathing should remain slow and steady. Do not tense the muscles to the point of pain.
This technique works because alternating muscle tension and relaxation activates both the sympathetic nervous system, which prepares the body for stress or danger, and the parasympathetic nervous system, which is responsible for calm and relaxation. This contrast helps you clearly feel the difference between tension and relaxation and can quickly reduce emotional overload.
“Shaking” Technique
This simple technique helps release excess tension, let go of accumulated stress, and restore connection with the body. It stimulates blood circulation, reduces stress and anxiety, and helps you focus more easily on everyday tasks.
During the exercise, your body should remain relaxed and your breathing calm. Stand up and allow your legs to gently tremble. Gradually begin shaking your knees, pelvis, shoulders, arms, and head. Slowly come to a stop and take 2–3 deep breaths in and out. Most importantly, avoid sudden or sharp movements. The shaking should feel light and gentle to prevent injury. After completing the exercise, you may notice sensations of warmth, pulsation, and a sense of grounding.
This technique works because shaking movements reduce the activity of the sympathetic nervous system, which is responsible for stress and tension responses. As a result, the body gradually shifts into a more relaxed state, anxiety levels decrease, and breathing and heart rate begin to normalise.
Using these techniques can support your nervous system, improve focus, and help you process information more effectively. They may also improve sleep and reduce symptoms of fatigue, emotional overload, and anxiety.
This material was prepared as part of a project implemented by the Charitable Foundation “Angels of Salvation” in partnership with Right to Protection and HIAS, with support from the Federal Government of Germany through the German Federal Foreign Office.
