Box Breathing Exercise for Anxiety and Panic
Breathe in, hold, breathe out and hold again for four counts each. A steady rhythm that can help you slow down when you feel anxious or panicky.
Interactive Exercise
Box Breathing Practice
Try a steady breathing rhythm at your own pace. Stop, shorten the count or breathe naturally if it feels uncomfortable.
Breathing exercise paused.
4Breathe In
Completed cycles: 0
Inhale4s
Hold4s
Exhale4s
Hold4s
Background
How did that feel?
This exercise stays free to come back to — no account needed. Premium adds the full library, saved resources, a private feelings chart and optional gentle emails.
Related guides
- How to Manage Anxiety9 min readWhat to do in the first 90 seconds, a step-by-step plan, six guided exercises and answers to common questions.
- 54321 Grounding Technique for Anxiety8 min readLearn the 54321 grounding technique for anxiety — a simple 5-4-3-2-1 senses exercise to calm panic and return to the present.
- Grounding Techniques for Panic Attacks7 min readSix grounding steps in the order to use them, with a guided 5-4-3-2-1 timer to calm panic in the moment.