Box breathing
A four-count breathing pattern that switches the body out of fight-or-flight within minutes.
How members rate it
Rated by published research for now. Tried it? Your report helps others decide.
Symptoms it's used for (7)
Anxiety and worry
Persistent apprehension with physical symptoms like a racing heart, tight chest and restlessness.
0 reports
Dizziness and lightheadedness
Feeling faint, unsteady, or as though the room is spinning.
0 reports
Heart palpitations
Awareness of your heartbeat — racing, pounding, fluttering or skipping.
0 reports
Hot flushes
Sudden waves of heat through the face, neck and chest, often with sweating and flushing.
0 reports
Nausea
The queasy urge to vomit, with or without actually being sick.
0 reports
Night sweats
Drenching sweats during sleep that soak nightclothes or bedding.
0 reports
Shortness of breath
Feeling unable to get enough air, or having to work harder to breathe.
0 reports
How to use it
Members-only detail
Plus members see the full how-to, amounts, sourcing and evidence notes.
See membership optionsStop if you feel lightheaded. Not a substitute for treatment of panic disorder.
Educational only. Check with a clinician or pharmacist before starting anything new.