Mindfulness & calm
Slow down. Come back to yourself.
Simple, gentle tools inspired by the calm presence of horses, for children, families, schools and adults. Use them anywhere, any time.
Breathing pacer
Follow the circle as it grows and softens. Horses breathe slowly when they feel safe, and being near that rhythm can help us do the same.
Ready
A longer out-breath gently signals safety to the body. Stop if you feel light-headed.
5
things you can see
A leaf, the sky, a horse's mane…
5-4-3-2-1 grounding
When thoughts race, the senses bring us back to the present moment. Move at your own pace.
“Calm is not the absence of feeling, but a safe place to feel it.”
The Havening technique
Havening is a gentle, touch-based approach developed by Dr Ronald Ruden. It uses soothing strokes on the arms, palms and face, often alongside calm imagery or counting, to help the body feel safe.
Overview
Slow, comforting touch, like a reassuring hug, combined with distraction can help ease the intensity of a stressful feeling.
How to try self-Havening
A simple five-minute practice you can do sitting quietly.
What the developers suggest is happening
A plain-English look at the proposed mechanism.
Havening and equine-assisted work
Why soothing touch and horses fit naturally together.
These tools support wellbeing and are not medical treatment. If you are struggling, speak to your GP, call NHS 111, or in an emergency call 999. Samaritans are available free on 116 123, day or night.
Tips for every kind of person
Children
Make it playful: 'smell the flower, blow out the candle' breathing, butterfly hugs, and naming five colours they can see. Keep it short, one or two minutes is plenty.
Teenagers
Offer choice and privacy. Box breathing before exams, self-Havening in a quiet space, or noticing the feet on the floor during a busy moment.
Parents & carers
Co-regulation starts with you. A slow out-breath of your own helps a child's nervous system settle more than any instruction.
Schools
Build a two-minute calm routine into transitions. A consistent cue, a chime, a breath together, helps whole classes settle.
Neurodivergent learners
Respect sensory needs. Some prefer movement, pressure or looking away rather than eye-closing. Let them lead.
Adults
Pair a practice with something you already do, the kettle boiling, parking the car. Little and often builds the habit.