CBT Technique
Breathing Exercises for Anxiety
Slow, controlled breathing can help you feel calmer when anxiety rises. Box breathing — inhale, hold, exhale, hold, each for four counts — is a simple pattern you can use anywhere. TheraMind includes a guided timer to practice it.
Box breathing step by step
- Inhale slowly through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly through your mouth for 4 seconds
- Hold empty for 4 seconds
- Repeat for 4–5 cycles (about 5 minutes total)
Why breathing works
Slow, deliberate breathing is thought to engage the body's relaxation response and can help interrupt the fight-or-flight feeling that comes with anxiety. Pair breathing with AI therapy to process what triggered the anxiety in the first place.
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