Four-Square Breathing: A Simple Guide to Calm & Focus

Sometimes during a panic attack, the easiest thing you can do is gain control of your breathing. This exercise can also be used for meditation or just to calm yourself.

Instructions

• 1

  Take a deep breath, breathing in for four seconds.

• 2

  Hold your breath for four seconds.

• 3

  Slowly exhale for four seconds.

• 4

  Do nothing for four seconds and then repeat the process as many times as you need until you calm down.