RecoveryDraft
Breathing as a reset button
Slow, calm breathing can help you settle. Two simple exercises to start with.
4 min read · Published on October 28, 2026
This is draft content and will be editorially and professionally reviewed before publication.
Slow breathing, with an exhale slightly longer than the inhale, feels relaxing to many people.
Calm exhale (4–6)
Breathe in calmly through your nose for 4 counts and out for 6, for example through lightly pursed lips. Do this for 1 to 5 minutes.
Box breathing (4–4–4–4)
Breathe in for 4 counts, hold for 4, breathe out for 4 and wait for 4. Repeat for a few minutes.
Please note
- Never force it. If you feel dizzy or short of breath, simply breathe normally.
- Pregnant, or living with a lung or heart condition? Choose the 4–6 exercise without holding and ask your doctor if in doubt.
- Breathing exercises are not a treatment for anxiety or panic. If you struggle with these, talk to your GP.