DCC Virtual Calm Down Corner

 

A Space to Pause, Breathe, and Reset

Welcome to the Virtual Calm Down Corner, a space designed to help you regulate stress, anxiety, and sensory overload. Whether you need a quick break between classes, a moment to refocus, or a way to self-soothe, this page offers tools and techniques to support your well-being.

🌬️ Breathing Techniques

Controlled breathing can help lower stress, improve focus, and bring a sense of calm. Try one of these simple exercises:

🔹 4-7-8 Breathing

  • Inhale deeply through your nose for 4 seconds
  • Hold your breath for 7 seconds
  • Exhale slowly through your mouth for 8 seconds
  • Repeat 3–5 times

🔹 Box Breathing

  • Inhale for 4 seconds
  • Hold for 4 seconds
  • Exhale for 4 seconds
  • Hold for 4 seconds
  • Repeat as needed

🔹 Bee Breath (Bhramari Pranayama)

  • Close your eyes, take a deep breath in
  • Gently hum as you exhale
  • Feel the vibrations calm your mind

🎧 Click here for a guided breathing session

🧘 Guided Meditations

Sometimes, slowing down your thoughts and focusing on the present moment can help reset your energy. Try one of these meditations:

🔹 Click here for a 5-Minute Stress Reset 
🔹 Click Here for a Body Scan Meditation for Relaxation
🔹 Click Here for a Grounding Meditation (For Overwhelm & Anxiety)

Prefer visuals? Try these soothing nature videos:
🎥 Ocean Waves & Deep Breathing
🎥 Forest Sounds & Guided Relaxation

💪 Power Poses for Confidence

Your body language can influence your mindset. Try these power poses to boost confidence and regulate emotions:

🔹 Superhero Pose – Stand tall, feet apart, hands on hips, chin up. Hold for 2 minutes.
🔹 Victory Pose – Raise your arms overhead in a “V” shape, smile, and breathe deeply.
🔹 Grounding Pose – Stand with feet shoulder-width apart, arms at your sides, and feel rooted to the ground.

📝 Pro Tip: Pair these poses with deep breathing for maximum effect!

🎵 Soothing Sounds & Playlists

Sometimes, calming music can make all the difference. Choose from these playlists:

🎶 Gentle Instrumental 
🎶 Nature Sounds (Rain, Waves, Birds)
🎶 Lo-Fi Study & Relaxation Beats 

📌 Grounding & Sensory Regulation

When feeling overwhelmed, grounding techniques can bring you back to the present moment:

🔹 5-4-3-2-1 Grounding Exercise

  • 5 things you see 👀
  • 4 things you can touch ✋
  • 3 things you hear 👂
  • 2 things you smell 👃
  • 1 thing you taste 👅

🔹 Tactile Comfort Strategies

  • Hold a soft object (stuffed animal, stress ball, textured fabric)
  • Use a weighted blanket or lap pad
  • Wrap yourself in a hoodie or blanket for pressure comfort
📖 Additional Resources

🔹 Crisis Support: If you're experiencing distress, SRJC Mental Health Services can help. 📞 Contact SRJC Mental Health Services
🔹 Disability Resource Department (DRD) Support: Learn more about accommodations & accessibility services. 🌟 Visit DRD
🔹 Community & Connection: Having community is important! Come by the DCC and meet some new people! 📅 View DCC Events

✨ Remember, your well-being matters. Take time to breathe, reset, and take care of yourself. You deserve it. 💙

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