Health library

Breathe your way through anxiety and stress

When worries come your way, a simple technique called "box breathing" to the count of four may help you relax and de-stress. It helps to find a quiet place to sit. But you can do this anywhere, whenever you need it.

Let’s breathe

Breathe in for 4.

Hold for 4.

Breathe out for 4.

Hold for 4.

Repeat until you feel calmer.

Want more simple ways to beat stress? Take this quick quiz for helpful tips.

Reviewed 8/15/2025

Sources

HelpGuide.org. "Relaxation Techniques for Stress Relief."
https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm.
National Alliance on Mental Illness. "How to Take Care of Yourself When You're a First Responder During the Coronavirus Pandemic." https://www.nami.org/Blogs/NAMI-Frontline-Wellness/2020/How-to-Take-Care-of-Yourself-When-You-re-a-First-Responder-During-the-Coronavirus-Pandemic.