Breathe & Ground
A few minutes of paced breathing, or the 5-4-3-2-1 grounding exercise, to take the edge off anxiety or panic. Follow the circle — no account, no sound unless you want it, and nothing to read while you do it.
Look around you. Name things quietly, or type them — it's the noticing that helps, not the typing. Take your time.
—
Why slow breathing helps
Breathing slowly, with a longer or steady out-breath, is one of the quickest ways to calm the body's stress response. Around six breaths a minute is a common target, and many people find a few minutes enough to feel steadier. Grounding brings attention back to the present through the senses, which can interrupt a spiral of worry or panic.
If breathing exercises make you dizzy, stop and breathe normally. If you have a heart or lung condition, check with your doctor. These are coping skills, not treatment — and if you're in crisis, use the Need help now? button above.
This page works without unlocking your journal. When the journal is open, finished sessions are added to it so you can see your practice over time.
When to use them
Paced breathing works well when anxiety is building, before something stressful, or at bedtime. Try box breathing for focus, and slow even breathing or a longer out-breath to wind down. 4-7-8 can feel like a lot at first; stop if it's uncomfortable.
Grounding is useful when your mind is racing or you feel detached. Working through the senses one at a time gives your attention something concrete to hold.
Like any skill, both work better with practice on calmer days, so they're familiar when you need them.
Related
Add these to the "things I can do on my own" step of your safety plan. The mood journal can track whether practice days go with better days.
Questions people actually ask
Which breathing pattern is best?
The one you'll use. Slow, even breathing at about six breaths a minute is a good default. A longer out-breath than in-breath tends to feel most calming.
Is anything saved?
Only if your journal is open: a finished session is added to it, with how tense you felt before and after if you chose to rate it. Nothing is ever sent anywhere.
What if I'm having a panic attack?
Try the slow breathing or grounding here, and remind yourself it will pass. If you have chest pain or aren't sure it's panic, get medical help. If you're in crisis, use Need help now? for free support.