Slow it down in a few breaths.
Pick a pattern and a length, then follow the circle — expand as you breathe in, hold, and let it shrink as you breathe out. A few rounds is enough to take the edge off. Nothing to log, nothing to share.
Equal four-second counts.
The go-to for steadying yourself before or after a high-stress moment.
Breathe gently — never force it. If you feel lightheaded or uncomfortable, stop and let your breath return to normal. Not suitable as a substitute for medical care.
A note on what this is. The Wellness Hub is peer-support and self-help wellbeing content and signposting — shared by the community, for the community. It is not medical advice, therapy, diagnosis or crisis counselling, and it’s no substitute for care from a doctor or mental-health professional. If you need urgent help, use the numbers pinned at the top of the page, or call 000.