How to Breathe When Panic Builds: The 4-4-5 Method

The 4-4-5 breathing practice

A brief pause after an exhalation can provide a steady rhythm to focus on and may help some people feel calmer and more in control. It is not a proven treatment for panic attacks. The suggested practice time is around 3 minutes, provided the rhythm stays comfortable.

How to breathe

1. Breathe in gently through your nose for four counts.
2. Breathe out gently through your nose for four counts.
3. Pause for 5 seconds after the exhalation, only if this feels comfortable.

*Repeat the breathing cycle 10–15 times, without forcing the breath or the pause. 

Possible benefits:

• Easing stress
• Reducing feelings of anxiety
• Helping muscles relax
• Helping the heartbeat settle as you relax
• Supporting a calmer mood

Safety tips:

Practise breathing exercises sitting or lying down. If you feel dizzy, short of breath or more anxious, stop immediately and return to normal breathing. Skip the pause if holding your breath is uncomfortable. Do not practice while driving or in water.

25 April 2024

Unagrande Yoga Expert

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Екатерина

Попрактиковала после сложной ситуации на работе. Вместо чая закрылась в кабинете на 5 минут и подышала по данной рекомендации. Реально работает!

17 September 2026

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