Breathing exercises/Box Breathing
Breathing exercise
Breathe in, hold, out, hold — each for a count of four.
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Notice how your body feels now. Want to go deeper? Try muscle relaxation or grounding.
The technique
Breathe in slowly through your nose for a count of 4.
Hold your breath for a count of 4.
Breathe out slowly through your mouth for a count of 4.
Hold your breath again for a count of 4, then repeat.
Why it helps
Evening out your breath signals the body to shift from fight-or-flight into a calmer, rest-and-digest state.
The steady counting gives an overactive mind one simple, calming thing to focus on.
It's discreet — do it at a desk, before a meeting, or lying in bed, and no one will notice.
When to reach for it: Great for steadying yourself before something stressful, or for bringing yourself down mid-panic.
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Inhale for 4, hold for 7, exhale slowly for 8.
Slow, even breaths — in for five, out for five.
Slow belly breaths — in for four, out for six.
Related reading: Managing anxiety without medication · Panic attacks at work