Box breathing
Breathe in through your nose for four counts, hold for four, breathe out for four, and hold for four. Repeat for five minutes.
Why it helps
Slow, steady breathing signals safety to your nervous system and can ease a racing heart and tense muscles.
Make it a habit
Practise once a day when you are calm, so it is easier to use when you feel stressed.
Trusted sources
- World Health Organization (who.int)
- Indian Council of Medical Research (icmr.gov.in)
- Ministry of Health and Family Welfare, Government of India (mohfw.gov.in)
This content is for educational purposes and does not replace professional medical advice. If you are worried about your health, talk to a doctor or call 112 in an emergency.