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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 7/8/2026

Sources

AARP. "6 Science-Backed Breathing Exercises That May Lower Blood Pressure." https://www.aarp.org/health/conditions-treatments/breathing-exercises-to-lower-blood-pressure/.
American Heart Association. "It's Not Just Inspiration – Careful Breathing Can Help Your Health." https://www.heart.org/en/news/2023/07/07/its-not-just-inspiration-careful-breathing-can-help-your-health.
HelpGuide. "Relaxation Techniques for Stress Relief." https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief.
Sleep Foundation. "Best Breathing Exercises for Sleep." https://www.sleepfoundation.org/sleep-hygiene/best-breathing-exercises-for-sleep.