Find Your Calm with Box Breathing
When life feels overwhelming, a few mindful breaths can make all the difference. Box breathing is a simple yet powerful technique that guides you into a steady rhythm—inhale for four counts, hold for four, exhale for four, and hold again for four. This gentle cycle can quiet your mind, ease stress, and release tension in just minutes. Best of all, you can practice it anywhere—whether you’re at your desk, in your car, or winding down for the night.
As the circle travels along each side of the box, you can use it as a timer to inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds and finally hold your breath for 4 seconds again. Repeat this a few times and see if it helps you calm and focus on the situation you are working through.
Asking for help can be difficult, but it is worth it
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Samaritans — 24/7 support for anyone in emotional distress
📞 Call 116 123 (free)
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Mind — Mental health advice, helplines, and local services
📞 Call 0300 123 3393
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Shout — Free, confidential text support for mental health
📱 Text SHOUT to 85258
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NHS Urgent Mental Health Helpline — 24/7 urgent support in your area
🔍 Find your local helpline