Breathing — quick explainer

Inhale, hold, exhale with gentle timing. Start silent; add tones or voice if that helps you.

Box 4-7-8 Coherent 5-5

If you feel dizzy: pause, breathe normally, and try a shorter round later.

Pick your context

Breath (how‑to)

Three patterns to learn: Box 4‑4‑4‑4, Coherent 5‑5 (≈5–6 breaths/min), and 4‑7‑8 for settling. Keep it comfortable; stop if dizzy.

Evidence & UK resources

NHS — Breathing exercises for stress
CUH — Breathing techniques (rectangle, pursed lips)
NHS Inform — Breathing & relaxation (videos)

Emergency & urgent help (UK)

If you are at immediate risk of harming yourself or someone else, call 999 or go to A&E. For urgent mental health support call NHS 111 (select the mental health option). You can talk 24/7 to Samaritans on 116 123 (free). This site is educational and is not medical advice.

Breath (how‑to)

Three patterns to learn: Box 4‑4‑4‑4, Coherent 5‑5 (≈5–6 breaths/min), and 4‑7‑8 for settling. Keep it comfortable; stop if dizzy. Practice 2 minutes daily.