Follow a calm, guided breathing exercise: box breathing (4-4-4-4), 4-7-8 breathing or simple calm breathing, with an animated timer.
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How box breathing works
- Breathe in slowly through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Breathe out slowly for 4 seconds.
- Hold for 4 seconds, then repeat.
Slow, steady breathing like this can help you feel calmer by slowing your breathing rate. It’s used by athletes, performers and in the military to stay focused under pressure.
Other patterns
| Pattern | How | Good for |
|---|---|---|
| Box breathing | In 4, hold 4, out 4, hold 4 | Focus and calm before a stressful moment |
| 4-7-8 | In 4, hold 7, out 8 | Winding down before sleep |
| Calm breathing | In 4, out 6 | Easy everyday relaxation; longer out-breaths are soothing |
Start with 2 to 5 minutes. If you feel dizzy, stop and breathe normally. Breathing exercises can help with everyday stress, but if anxiety is affecting your daily life, talk to your GP.
Frequently asked questions
What is box breathing?
Breathing in, holding, breathing out and holding again, each for 4 seconds, in a steady ‘box’ pattern.
How long should I do box breathing for?
A few minutes is enough. Try 3 to 5 minutes when you feel stressed or before sleep.
Is 4-7-8 breathing good for sleep?
Many people find it relaxing at bedtime because the long out-breath helps you slow down.
Can breathing exercises help anxiety?
They can help you feel calmer in the moment. If anxiety is ongoing, speak to a GP.
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