Box breathing (square breathing)

A calm, even breath in four equal phases. Good when you want to gather yourself and find clarity.

Here’s how

1. Breathe in for 4 seconds.
2. Hold for 4 seconds.
3. Breathe out for 4 seconds.
4. Hold for 4 seconds, then start again.
5. Picture tracing the four sides of a square as you do it.

A calm self-help exercise, no substitute for therapy. Leave out whatever doesn’t feel good.