Portable Peace: Super Quick Practices You Can Do Anywhere

Within each of us lies a magical place, a core of calm, comfort, and safety. In this summer season of big shifts, whether it’s a retirement, graduation, PCS, deployment, or some other chaotic event, it’s the perfect time to get to know that inner power so you have it when you need it the most. You know, like the downward spiral.

I know you don’t have time. I get it. I’ve narrowed this little list down to just three quick techniques that you can do anywhere, anytime. No mat required.

1. Box Breath

If it's working for the Navy SEALs, it can work for anyone. This technique activates your nervous system's calm response within 60 seconds and requires nothing but your breath. “Box breath” refers to the fact that a box has four sides, a concept represented here by breathing while you slowly count to four for a total of four times — four counts of breathing in, four counts of holding your breath, four counts of exhaling and four more counts of holding after your exhale.

2. Practice the "Feet on the Floor" Technique

When you feel an oncoming downward spiral, immediately place both feet flat on the ground and take three big conscious breaths while focusing on the physical sensation of connection and support from the surface below you. This grounding technique works anywhere when you need an instant reset, and it’s super sneaky. Nobody’s gonna know.

3. The 5-4-3-2-1 Grounding Technique

Wherever you are, pause and identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Kids love this one!

This practice anchors you in the present moment, especially during stressful situations.

Practice these during calm periods so they become automatic responses during the “WTF moments”. Like any skill, portable peace requires practice to be effective when you need it most.