Breathing Exercise

Breathe

Follow the circle with your breath. Inhale as it expands, exhale as it contracts. This helps regulate your nervous system.

5-4-3-2-1 Grounding

Engage your senses to bring yourself to the present moment. Click each item as you notice it.

5
Things you can SEE
4
Things you can TOUCH
3
Things you can HEAR
2
Things you can SMELL
1
Thing you can TASTE

Soothing Sounds

Calm auditory environments to help soothe anxiety. Only one sound plays at a time.

Adjust volume using your device controls

Self Check-In

A quick checklist to assess your basic needs and comfort.

Hydration: Sip water slowly
Comfort: Adjust clothing if needed
Position: Sit or lie down safely
Temperature: Adjust if too hot/cold
Connection: Reach out if possible
Breathing: Take 3 deep breaths

Remember

If you can't do any of these right now, that's okay. Just focus on your breathing and know that this will pass.

Tripping at Shows

Safety tips for managing difficult experiences at music events.

Hydration

Sip water slowly and often. Avoid chugging or sugary drinks.

Environment

Step outside or find a chill zone if overwhelmed. Quiet spaces help.

Buddy System

Stay with someone you trust. Check in with each other regularly.

Avoid Mixing

Don't mix substances or drink lots of alcohol. Give your body breaks.

Useful Tools

Sunglasses, earplugs, water bottle, and breathing exercises help.

Calm Timer

Intense moments often pass within 10-20 minutes. Use this timer to wait it out safely.

15:00
Many people find things stabilize after ~10-20 minutes

While You Wait

Focus on your breathing. Remind yourself: "I just need to get through the next few minutes."

Calming Mantras

I am safe and this will pass.

Repeat the mantra slowly in your mind or aloud. Tap to change.

Reflection & Aftercare

After the experience passes, reflection can help integrate insights.

What helped during this experience?

What would I try next time?

Self-Care After

  • Rest and hydrate
  • Eat nourishing, simple food
  • Talk to someone you trust
  • Be gentle with yourself for 24-48 hours

Emergency Resources

If you need human support right now, these resources are available:

TripSit — Live Chat & Resources Fireside Project — Support Line Never Use Alone — Phone Check Panic Button (PLURderapolis) Emergency Help (PLURderapolis) PLURderapolis Home

Medical Emergency

If you or someone else is experiencing a medical emergency, call 911 or your local emergency services immediately.