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.

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.