Paced breathing (box)

In, hold, out, hold — four even counts. The last P in TIPP.

When to use it

Any time your body is revved up. Works in public; nobody can tell.

How

Breathe in for 4–6 seconds, hold 4–6, breathe out 4–6, hold 4–6. Repeat several times. Settle guides you at 4 seconds each.

Learning it

If holding feels uncomfortable at first, just breathe in and out slowly — the long out-breath is what calms you.