Box breathing
A slow, even breath. Follow the circle — it expands as you breathe in, holds, shrinks as you breathe out, holds.
Breathe in
4
cycle 0
Pick a pattern
4-4-4-4 is the classic box — even and steady. 4-7-8 emphasizes the long exhale (calming). 5-5-5-5 is slower if 4 feels rushed. Try each for one minute and use whichever your body settles into.Why it works
Slowing your breath — especially the exhale — signals the vagus nerve that you're safe. Heart rate drops. The body follows the breath, not the other way around.A therapist shared this with you? They use TherapistAssist to send tools between sessions.
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