Try this breathing exercise when you're feeling stressed

"Deep breathing" is commonly suggested to help with anxiety and panic attacks. In fact, it's so common, I find that clients can sometimes gloss over it as a coping strategy to help them relax. Despite us passively breathing without having to think about it: Once we choose to bring our awareness to our breath (and therefore take control of it), using techniques that actually help us calm down can feel like a skill.

There are a variety of breathing techniques that people use. Some include bringing attention to parts of your body to feel the air coming in and out, others might ask you to count or use a word to monitor your breath. Different styles can bring about a different feeling.

One of my favorite exercises to teach clients is called "Box Breathing" or "Square Breathing". Truthfully, one of my favorite things about it is how easy to it is to learn and remember. It's also a skill you could use discreetly and on-the-go to help you ground yourself, and create a self of calm in tough moments.

Box breathing has a few repetitive and simple steps.

Step 1: Inhale for 4 seconds.

Step 2: Hold of 4 seconds.

Step 3: Exhale for 4 seconds.

Step 4: Hold for 4 seconds.

Step 5: Repeat.

You can imagine this 4-4-4-4 second style as looking like a square. Through the act of actually counting your breaths, you'll likely find that it can help distract from intrusive thoughts and panic spirals. The first few times you try it, it might help to have a visual aid like the one I've made below.

*This post is not intended to diagnose or replace mental health or medical treatment.