Calm Toolkit Desk Card
My Calm Down Desk Card
When I feel big feelings or need a reset, I can pause and use my tools.
Desk Anchor Desk #___
Name:
1. Pause 2. Pick a Tool 3. Return Ready
1
Belly Breaths
Put one hand on your belly and one hand on your chest.
4 Deep Rounds
1. Inhale
Nose (4s) Fill belly balloon
2. Hold
Pause (2s) hold breath
3. Exhale
Mouth (4s) blow out
4. Relax
Reset Belly sinks down
Track your 4 breaths (tap each dot):
Breath 1 Breath 2 Breath 3 Breath 4
2
Count to 20 in Portuguese
Tap each box with your pointer finger as you whisper the number.
1
um [oom]
2
dois [doysh]
3
três [trehs]
4
quatro [KWAH-troo]
5
cinco [SEEN-koo]
6
seis [saysh]
7
sete [SEH-chee]
8
oito [OY-too]
9
nove [NAW-vee]
10
dez [dehz]
11
onze [OHN-zee]
12
doze [DOH-zee]
13
treze [TRAY-zee]
14
quatorze [kwah-TOR-zee]
15
quinze [KEEN-zee]
16
dezesseis [deh-zeh-SAYS]
17
dezessete [deh-zeh-SEH-chee]
18
dezoito [deh-ZOY-too]
19
dezenove [deh-zeh-NAW-vee]
20
vinte! [VEEN-chee]
3
2-Minute Eye Rest
Give your eyes, head, and brain a gentle sensory reset.
2 Minutes Silent Break
A
Rest Position
Rest elbows on desk, cup hands over eyes or rest forehead on folded arms.
B
Soft Darkness
Shut eyes gently without squeezing. Breathe slowly and count 12 calm breaths.
C
Gentle Wake-Up
Slowly blink eyes open, roll your shoulders back, wiggle fingers, and sit up tall.
Ready to Return Check-In Notice how you feel before picking up your pencil:
Belly is calm Shoulders loose Ready to try