How to Calm Down Immediately with Autism and DID
Double Inhale
Voo or Foghorn Breath
Valsalva Maneuver
Taking a double inhale is the easiest way to learn how to relieve anxiety immediately, even if you have both autism and DID.
Valsalva Maneuver
Voo or Foghorn Breath
Valsalva Maneuver
Learn the Valsalva Maneuver to experience how to calm down immediately during your recovery process.
Voo or Foghorn Breath
Voo or Foghorn Breath
Discover how to calm down immediately using this special type of breathing. This is technique provides awesome sensory feedback.
Self-Holding Exercise
Learn this self-holding exercise to find out how to calm down immediately. This is one of our favorite stabilization techniques and is very well suited for people with autism.
Grounding Techniques
Grounding Techniques
Discover the most basic grounding techniques to help you during your recovery process and learn how to relieve anxiety immediately. Decide which ones work best for you and your parts if you have DID.
Breathing Techniques to Calm Down Immediately
Resonant Breathing is the easiest breathing technique to master. Inhales and exhales should be of equal length to create a sense of balance. Tip #1: Breathe deeply into your belly for diaphragmatic breathing. This promotes even more relaxation by further activating your parasympathetic nervous system.
Box Breathing creates a sense of stability and helps with anxiety. Tip #2: Inhale through your nose and exhale through your mouth.
Paced Breathing, a Dialectical Behavioral Therapy (DBT) crisis skill, can create calm in the face of panic. Tip #3: After you exhale, pause to observe the effects of your breathing (from The Body Keeps the Score).
4-7-8 Breathing acts as a tranquilizer. Use this technique to combat intense emotional dysregulation. This style of breathing can also help prepare you for sleep. Tip #4: Click on any of these images to save them for future reference.