Free program · Breathing
Anti-Panic
Box breathing 4-4-4-4. Follow the circle — it tells you when to inhale, hold, and exhale.
Ready? Take your first breath with me.
If this is new for you, or there is chest pain or pressure, severe breathlessness or fainting, call 112 or see a doctor first.
If you feel dizzy, tingly or short of breath, stop and breathe as usual.
Breath holds aren't for everyone. With asthma, COPD, a heart condition or pregnancy, choose breathing without holds or check with your doctor first. Gentle Wave: no holds →
This exercise helps you calm down but does not replace therapy or emergency care.
