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Calm your body in a minute

A one-minute breathing pattern to steady your body.

Try this for one minute.

  1. Breathe in slowly for 4.
  2. Hold for 4.
  3. Breathe out for 4.
  4. Hold for 4.
  5. Do it four times.

Slow is the whole point. If 4 feels like too much, use 3. A hand on your chest can help.

Why this happens

When you're scared, your body speeds your breath to get ready to run or fight. Long, slow out-breaths switch on the opposite system, the one that tells your body the threat has passed. You're not calming down by willpower. You're using a switch your body already has.

Helping a kid through this? See Helping Kids.

If this feels like too much, you don't have to hold it alone. Call or text 988, or text HOME to 741741, any time. If you or someone else is in danger, call 911.