Calming exercise
A visual breathing pacer with box breathing, 4-7-8 and slow-breathing patterns to help you settle when you feel anxious or overwhelmed.
Pick a pattern, press start, and follow the circle. If you feel dizzy, stop and breathe normally.
Ready when you are
Tip: breathe in through your nose and out slowly through your mouth. Stop any time if you feel lightheaded.
Slow, steady breathing activates the body’s relaxation response. A longer out-breath in particular slows the heart rate and can take the edge off a spike of anxiety within a few minutes.
Box breathing (equal counts in, hold, out, hold) is a simple pattern that gives your mind something steady to do. 4-7-8 uses a long hold and an even longer out-breath, which some people find more calming. Slow breathing (about 5 seconds in and 6 out) is close to the rate studied in research on paced breathing.
Breathe through your nose if you can, and let your belly rise. You should never strain. If holding your breath is uncomfortable, shorten the holds or use the slow-breathing pattern, which has none.
We rely on government health agencies, professional medical organizations, peer-reviewed research and academic institutions. Read our sourcing standards.