Breathing exercise: three techniques you can do right now

Slow breathing is the fastest signal you can send your body that it is safe. These three techniques take one to five minutes and need nothing but you. If you feel dizzy, stop and breathe normally.

Physiological sigh

Fastest relief in a tense moment; one to three rounds are enough.

Breathe in through your nose until your lungs feel fairly full.
Without breathing out, take a second, shorter sip of air through your nose to fill the lungs completely.
Breathe out slowly through your mouth, all the way, longer than you breathed in.
Repeat one to three times, then breathe normally.

4-7-8 breathing

For winding down, before sleep, or when your thoughts are racing.

Breathe in quietly through your nose for a count of 4.
Hold your breath for a count of 7.
Breathe out through your mouth with a soft sound for a count of 8.
Repeat for four cycles. If 7 feels too long at first, keep the same ratio with smaller counts.

Box breathing (4-4-4-4)

For focus and steady calm; easy to keep going for a few minutes.

Breathe in through your nose for a count of 4.
Hold your breath for a count of 4.
Breathe out through your mouth for a count of 4.
Hold with empty lungs for a count of 4, then start again. Continue for a few minutes.

If you are having a panic attack right now

This feeling is frightening, and it passes. Panic peaks within minutes and then eases. Breathe out longer than you breathe in, and let your eyes rest on the room around you.

5-4-3-2-1 grounding

Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. Say them slowly, out loud or in your head.

This feeling passes. If it does not ease, or you are unsure, call the emergency number below.

You're not alone right now

If there is immediate danger to life, call your local emergency number right now.

If there is immediate danger to life, call 112 (works across the EU and in Türkiye): 112

Find a crisis line in your country: findahelpline.com

Has your breathing slowed down?

If anxiety keeps coming back, a psychologist can help you find what sets it off. Send a free, one-time request; a professional replies with an offer.

Request support

The Seansly app is coming soon to the App Store and Google Play.

Source: Physiological sigh: Balban MY, Neri E, Kogon MM et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine 4(1), 100895 - Stanford University. 4-7-8 and box breathing are widely used relaxation exercises; none of these treats a disorder. DOI