How to Do Four-Square Breathing

Sometimes during a panic attack the easiest thing you can do is gain control of your breathing. This exercise can also be used for meditation, or just to calm yourself.

How to Do Four Square Breathing

Take a deep breath, breathing in for four seconds.

Hold your breath for four seconds.

Slowly exhale for four seconds.

Do nothing for four seconds, and then repeat the process as many times as you need until you calm down.