Free Guided Exercises · English & हिन्दी
Calm is a skill you can practise
Patients often ask what they can do between sessions, or before they are ready to book one. These free guided exercises are the answer: the same relaxation skills taught in clinical practice, built for this website, in English and Hindi. No app, no login, no cost.
The Exercises
Four ways to
find some steadiness
Each exercise gives you clear, step-by-step guidance. Choose by what you notice: grounding for attention pulled into frightening thoughts, box breathing for an even rhythm, cyclic sighing when breath holds feel uncomfortable, or muscle relaxation for held tension.
Breathing · श्वास
Box breathing
Breathe in for four counts, hold for four, out for four, hold for four, following an animated square. A quick, reliable way to settle a racing body before an exam, a meeting or sleep.
Begin the exercise →Breathing · spoken guidance
Cyclic sighing
One gentle inhale, a smaller second sip of air, then a long unhurried exhale. Follow a calm animation with optional spoken prompts and ambient sound.
Begin the exercise →Muscle relaxation · मांसपेशी विश्राम
JPMR, guided
Jacobson's progressive muscle relaxation: tense and release each muscle group from the feet upward, guided step by step. Adapted from the Hindi guide used with patients at AIIMS New Delhi.
Begin the exercise →Sensory grounding · no audio
5-4-3-2-1 grounding
Use sight, touch, sound, smell and taste to orient attention to the present when anxiety, panic or overwhelm has pulled it into frightening thoughts.
Begin the exercise →Using Them Well
Small doses,
taken daily
Relaxation skills behave like physical fitness: a little, regularly, beats a lot, occasionally.
Practise in calm moments first, so the skill is familiar when a difficult one arrives. Try one breathing pattern rather than stacking several together. Box breathing offers an even count, while cyclic sighing avoids holds and uses a longer exhale. JPMR can work as a wind-down before sleep. The Hindi guidance exists so that parents and grandparents are not left out.
And one thing said plainly, because it matters: these exercises calm the body, but they do not diagnose or treat the condition underneath. If anxiety, panic, low mood or poor sleep keeps interfering with your life, the useful next step is a proper psychiatric assessment, not a longer breathing session.
Care With Dr. Shaurya Garg
When practice
is not enough
Dr. Shaurya Garg, MD Psychiatry (AIIMS New Delhi), University Topper in MD Psychiatry, offers structured assessment and treatment for anxiety and panic, depression, sleep difficulties, ADHD and OCD, with fees listed transparently. Consultations are available online across India and in person in New Delhi.