Box breathing
Breathe in for 4, hold for 4, breathe out for 4, hold for 4.
Box breathing is a simple paced-breathing exercise. Some people find it helps them slow down and refocus.
- 1Breathe in — 4 seconds
- 2Hold — 4 seconds
- 3Breathe out — 4 seconds
- 4Hold — 4 seconds
Paused
If holding your breath feels uncomfortable, stop and return to normal breathing. You can use the grounding exercise instead.
General wellbeing information — not a diagnosis or treatment.