Breathing Techniques to Address Stress

Stress shows up every day—but your breath is always with you. These simple techniques can calm your mind, lower stress, and restore balance in just a few minutes.

 

Box Breathing

 (4-4-4-4)

  • Inhale through your nose for 4 seconds
  • Hold your breath for 4 seconds
  • Exhale slowly through your mouth for 4 seconds
  • Hold again for 4 seconds
  • ➡️ Repeat for 3–5 rounds
 
Use this when you feel anxious or overwhelmed. It creates focus and calm.

 5-5 Method™

  • Inhale deeply through your nose for 5 seconds
  • Exhale slowly through your mouth for 5 seconds
  • ➡️ Continue for 2–5 minutes
  •  
Great for quick stress relief during a busy day.

Calming Breath

(2-1-2)

  • Inhale for 2 seconds
  • Pause for 1 second
  • Exhale for 2 seconds
  • ➡️ Repeat up to 10 cycles
Helps regulate your nervous system and center your thoughts.

Tips for Success

  • Find a quiet spot if you can—but these techniques work anywhere.
  • Sit comfortably, relax your shoulders, and close your eyes if possible.
  • Practice daily for the best results, even before stress appears.

About Fong Cares Foundation

We provide tools, resources, and support to help manage stress and promote mental wellness for legal professionals, first responders, veterans, and our wider community.

Disclosure:

This guide is for informational and wellness purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. If you have a medical condition or experience persistent stress or anxiety, please consult a qualified healthcare provider. In an emergency, call 911 immediately.