Anxiety
Stress
⚡ Quick
4-7-8 Breathing
A slow, steady breathing pattern to help settle your body when you feel tense or wound up. You breathe in for 4, hold for 7, and breathe out for 8.
Why it works
A long, slow out-breath with a brief hold can gently signal your body that it is safe to settle, and counting gives a racing mind one simple thing to hold onto.
Follow the circle. Breathe in quietly through your nose, hold, then breathe out slowly through your mouth with a soft whoosh.
Ready
copeswipe has dozens of free, evidence-based coping skills for anxiety, panic, stress, sleep, and low mood.
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