A quick 60-second exercise to calm your nervous system. Free to try. No signup required.
Box breathing (4-4-4-4) activates your vagus nerve to quickly calm anxiety and panic. This is just one of 15 techniques in Shift.
Breathe in slowly through your nose
Pause and hold your breath
Breathe out slowly through your mouth
Pause before starting again
Slow breathing stimulates your parasympathetic nervous system (rest & digest).
Controlled breathing slows your pulse and reduces physical anxiety symptoms.
Counting and focusing on breath pulls you out of spiraling thoughts.
Auto-guided exercises for spiraling, frozen, raging, overwhelmed, and stuck.
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