← Calm exercises
Guided breathing
Follow the circle. Box breathing, 4-7-8, or slow breathing at about six breaths a minute.
Ready
In 4 · hold 4 · out 4 · hold 4
Pattern
How long
Breathe through your nose if you can, and let your belly rise. If you feel light-headed, stop and breathe normally. 4-7-8 is best done sitting or lying down.
Why it works
Slow breathing with a longer out-breath activates the body's calming (parasympathetic) system and lowers arousal within a few minutes.
More calm exercises