How to Do Four-Square Breathing


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.

  • Take a deep breath, breathing in for four seconds.

  • Hold your breath for four seconds.

  • Slowly exhale for four seconds.

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

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