Breathing & Regulation

Breathe in. Breathe out. Feel the shift.
Breathing exercises are simple, powerful tools that help calm the nervous system, ease anxiety, and bring you back into the present moment. Whether you're feeling overwhelmed or just need to reset, these techniques can help you slow down, ground yourself, and find a little more space to breathe, both in your body and your mind.

Diaphragmatic Breathing

Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Take a slow breath in through your nose, allowing your belly to rise as it fills with air (your chest should stay mostly still).
Slowly exhale through your mouth, letting your belly fall as you release the air.
Try to keep your breaths smooth and even, no need to force it.
Repeat for 5–10 breaths, or as long as feels helpful.
Focus on the feeling of your belly rising and falling, this helps anchor you in the present.

Box Breathing

Sit comfortably with your back supported and feet flat on the floor.
Gently close your eyes if you feel comfortable doing so.
Inhale slowly through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4.
Hold your breath again for a count of 4.
Repeat this cycle for 4–6 rounds, or as long as it feels helpful.
Try to keep your breath smooth and steady, and return to your natural breathing if you feel lightheaded.

4-7-8 Breathing

Sit or lie down in a comfortable position with your back supported.
Gently close your eyes and relax your shoulders.
Inhale slowly through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale slowly and completely through your mouth for a count of 8, making a soft whooshing sound if you like.
Repeat this cycle for 4 rounds, especially before sleep or when feeling anxious.
Return to normal breathing if you feel lightheaded, and try again when you're ready.

Pursed-lip Breathing

Sit comfortably and relax your shoulders.
Inhale slowly through your nose for about 2 counts.
Purse your lips (like you're about to blow out a candle).
Exhale gently and slowly through your pursed lips for about 4 counts — twice as long as your inhale.
Keep your breathing steady and unforced.
Repeat for a few minutes, especially when feeling short of breath or anxious.