Take a few minutes to breathe

Pick a pattern and follow the wave. Breathe in as it rises, out as it falls. When you are still and seated, you can close your eyes and follow the sound or gentle buzz instead — if you switch them on.

A calm wellbeing tool — not medical treatment. Sit or lie down first, breathe gently, and stop if you feel dizzy. Don't use it while driving, in water, or in a bath. If you have a heart, lung or seizure condition, are pregnant, or it's for a child, check with your doctor first.

Or pick a pattern

Sit or lie down. Breathe gently — don't force big breaths. Stop and breathe normally if you feel dizzy or light-headed. Not while driving, in water, or in a bath.

Feeling worse, or in crisis? Call Lifeline 13 11 14 · in an emergency 000.