Free tool
Box breathing and other calming breathing exercises
Slow, steady breathing can help your body settle when you feel anxious or overwhelmed. Choose a pattern below, press start, and follow the shape as it grows and settles.
Breathe along
Find a comfortable position. Let your shoulders drop. Breathe gently, without forcing it.
If you feel light-headed, stop and breathe normally. This exercise is not a substitute for medical advice.
Why slow breathing can help
When we feel anxious, breathing often becomes quick and shallow. Deliberately slowing the breath, especially lengthening the out-breath, is a simple way many people find helps them feel more settled.
Box breathing
Breathe in for four, hold for four, out for four and hold for four. The even rhythm gives your mind something steady to follow.
4-7-8 breathing
Breathe in for four, hold for seven, and breathe out slowly for eight. The long out-breath can be useful when winding down for sleep.
Slow, even breathing
Breathe in for five and out for five. It is simple to remember and easy to return to during the day.
Breathing exercises are a helpful tool, but they are not a replacement for support. If anxiety is affecting your life, therapy for anxiety may help, and you can also try the 5-4-3-2-1 grounding exercise.
About breathing exercises
How long should I do box breathing for?
A few minutes is often enough. Start with four or five rounds and stop if you feel light-headed.
Can breathing exercises help with panic attacks?
Many people find slow breathing helpful during or after a panic attack. It works best when practised regularly when you are calm, so it feels familiar when you need it.