A 5-minute breathing exercise for stressful days
When your mind is racing, slow breathing is the fastest way to tell your body it is safe.
MannMitra Team · 25 Oct 2026 · 1 min read
When you are stressed, your breathing becomes short and shallow. Slowing it down sends a signal to your nervous system that you are safe.
Box breathing
- Breathe in through your nose for 4 counts.
- Hold for 4 counts.
- Breathe out slowly for 4 counts.
- Hold for 4 counts.
Repeat for five minutes. If holding feels uncomfortable, skip the holds and just make the out-breath longer than the in-breath.
When to use it
Before an exam or interview, after an argument, or when you cannot fall asleep.
When to talk to someone
If stress is affecting your sleep, appetite or relationships for more than two weeks, talking to a counsellor can help you find the cause and a plan.