Breathing exercises can help to ground you when you are feeling overwhelmed or anxious. They are simple ways to calm or energize yourself and can be helpful tools to have in your back pocket. Especially since we all have to breathe! 

The next time you’re feeling stressed out, try some of the techniques below. Remember, it may take several tries or practice to feel the positive effects. Don’t give up! 

1. When you need energy…
   20 breaths out 

2. When you need calm…
   4 breaths in, 4 breaths out 

3. When you need peace…
   4 breaths in, 8 breaths out 

4. When you need to relax…
   1 breath in through your nose, 3 breaths out through your mouth
   On the 3rd breath out, do a big exhale
   Repeat 4 times 

5. Square breathing
   Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds 

6. 4-7-8 breathing
   Breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds