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A Quiet Minute Breathing & grounding, whenever you need it

A calm, private space to slow your breathing or steady yourself when a moment feels like too much. It works with the picture alone — no sound needed — and you can stop at any time.

This is yours, at your pace. There is no wrong way to do this and nothing to finish. If anything here makes you feel worse, stop and just breathe the way that feels normal to you. Nothing is stored, and nothing is sent anywhere.
If you’re in danger or thinking about harming yourself, you don’t have to handle it alone — call or text 988 (Suicide & Crisis Lifeline), text HOME to 741741, or call 911 for an emergency. This tool is for steadying a hard moment, not a substitute for care.
Press start to begin

You can keep your eyes open and just watch the circle, or close them and follow the words. Breathe through your nose if that’s comfortable. If holding your breath feels bad, skip the holds — just breathe in as the circle grows and out as it shrinks.

Prefer to read the steps?

If the animation isn’t working, or you’d rather just read, here are the same exercises in plain words. You don’t need this page open to use them — they work anywhere, any time.

Box breathing (in 4, hold 4, out 4, hold 4)
  1. Breathe in slowly through your nose for a count of 4.
  2. Hold gently for a count of 4.
  3. Breathe out slowly through your mouth for a count of 4.
  4. Hold for a count of 4.
  5. Repeat for as many rounds as you like. If holding feels bad, just breathe in for 4 and out for 4.
4-7-8 breathing (in 4, hold 7, out 8)
  1. Breathe in quietly through your nose for a count of 4.
  2. Hold your breath for a count of 7.
  3. Breathe out slowly through your mouth for a count of 8.
  4. That’s one round. Three or four rounds is plenty. Stop sooner if you feel light-headed.
5-4-3-2-1 grounding (your five senses)
  1. Name 5 things you can see.
  2. Name 4 things you can feel (your feet on the ground, the air, fabric).
  3. Name 3 things you can hear.
  4. Name 2 things you can smell (or two smells you like).
  5. Name 1 thing you can taste (or one thing you’re grateful for).

When you’re ready, you don’t have to do the next part alone. If stress is tied to housing, money, or a crisis, you can find resources near you, talk to someone free any time at 2-1-1, or look at mental health & recovery support. To keep track of next steps at your own pace, try My Ladder.

A note on these exercises. Slow breathing and grounding are simple, well-established ways to calm the body’s stress response, and many people find them steadying. They are not medical treatment. For some people — especially with a history of trauma, panic, or certain heart or breathing conditions — focusing on the breath can feel worse rather than better. That’s normal, and it’s okay to stop. If hard moments keep happening, reaching out to a counselor or 988 is a strong, healthy step.

Have a suggestion to make this gentler or clearer? Contact us — we read every note.