Try at home
Box breathing
A slow, even breathing pattern: in, hold, out, hold. It steadies your heart rate and gives an anxious mind something simple to follow.
1 to 5 minutes
Ready
Each step
Length
When to use this
- Before an exam, interview or difficult conversation
- When you notice your breathing getting fast or shallow
- To wind down before sleep
These exercises support, but don't replace, therapy. If you are in crisis, call Tele-MANAS 14416 (free, 24/7) or 112. Call 14416
Found this helpful?
Talk it through with Vaishali. Together you can build a plan that fits your life.
Book AppointmentYour next step
Taking the first step doesn't have to feel difficult.
Whether you're facing anxiety, stress, relationship challenges or concerns about your child, help begins with a simple conversation.
Send a short request and Vaishali will get back to you to confirm a time.
by Vaishali Choudhary
Understand · Heal · Grow