Pick a pattern and follow the moving dot. Box breathing traces a square. Longer exhale is good when your heart is racing. Most people feel a shift within two or three minutes.
Nice. Notice how your body feels now.
A coping tool, not treatment. If you're in danger or thinking about hurting yourself, call or text 988, or call 911.
Box breathing gives your mind something steady to follow. Good for stress, before a hard conversation, or when you can't settle.
Longer exhale makes the out-breath longer than the in-breath. Many people find that calming when they're panicky or wound up.
4-7-8 is slower and often used before sleep. Skip the long hold if it makes you lightheaded.
If any pattern makes you dizzy or more anxious, stop and breathe normally. Some people with trauma find breath focus uncomfortable. Grounding may suit you better.