This 4-4-4-4 Breathing Technique Actually Works

Описание: When anxiety hits, your body goes into fight-or-flight mode. Box breathing is a simple pattern that tells your nervous system: “You’re safe.” 🫁💙
How to do box breathing:
• Inhale through your nose for 4 counts
• Hold for 4 counts
• Exhale slowly for 4 counts
• Hold for 4 counts
• Repeat for 4–8 rounds
Why it works:
• Activates your calming (parasympathetic) nervous system
• Lowers heart rate and releases physical tension
• Gives your anxious mind something simple to focus on
• Works almost anywhere: in bed, at work, in the car, before a call
Use this when:
• Your heart is racing
• You feel a panic attack coming
• You’re overthinking at night
• You need to reset before a meeting, exam, or difficult conversation
One minute of intentional breathing can change your whole state. Try it with this video and save it for when anxiety hits. 🌙
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Calm your body and mind with this simple box breathing technique. This effective breathing exercise helps reduce anxiety and promotes stress relief by guiding you through a 4-second inhale, 4-second hold, 4-second exhale, and 4-second hold. Incorporating deep breathing into your routine can significantly benefit your mental health and help you calm your mind.
Learn a simple yet impactful technique to help you calm down and manage anxiety. This video guides you through square breathing, also known as the 4444 breathing technique, a powerful breathing exercise for stress relief. Take a deep breath with us and find your inner peace.