You don’t have to believe in anything for this to work. Breathing out for longer than you breathe in tells your nervous system the danger has passed. That’s plumbing, not faith.
01
when to use it
Reach for these before the thing, not only after it.
- before a hard conversation
- when your chest goes tight
- when you can’t get to sleep
- right after something startles you
- when you notice you’ve been holding your breath
02
the square
box breathing · about one minute
- In through your nose — count 4.
- Hold — count 4.
- Out through your mouth — count 4.
- Hold empty — count 4.
- Round the square four times.
If four feels like too long, use three. Evenness matters more than the number.
03
the long way out
the long exhale · one minute
- In through your nose — count 4.
- Out, slowly, through pursed lips — count 6, or 8 if you can.
- Keep going for a minute.
This is the one that actually does the calming. If you remember nothing else from this page: make the out-breath longer than the in-breath.
04
the double sigh
fastest one · about ten seconds
- Normal breath in through your nose.
- On top of it, sip in a second, smaller breath.
- Let it all go, slowly, out of your mouth.
- Twice is usually enough.
Good for the ten seconds before you cry, or shout, or send the message you shouldn’t send.
05
check
How tense were you before?
012345678910
not at allas bad as it gets
012345678910
not at allas bad as it gets
Where in your body did you notice it first?
jaw, chest, shoulders, stomach, hands?
Which of the three will you actually remember?
Please read: this is a self-help worksheet, not therapy and not
medical care. It won't fix everything and it isn't meant to. If you're struggling
with your mental health, please talk to a doctor or a therapist — and keep doing
that alongside anything you do with me.