Not about “getting fit” – just moving in a kind, low-pressure way that helps my body regulate again. Read more about my yoga and pilates journey as someone who only started in their 40s.

My therapist told me this exercise and I use it a lot in the car (driving anxiety - sounds familiar?).

Box Breathing (Also called Square Breathing)

Best for: panic, tension, overstimulation, or when you need to reset in 60 seconds.

How it works:
Box Breathing gives your mind something to focus on while regulating your breath. It’s often used by athletes, therapists – and now, me.

Steps:

1. Inhale for 4 seconds

2. Hold for 4 seconds

3. Exhale for 4 seconds

4. Hold again for 4 seconds
   Repeat this “box” 4–5 times, imagining the breath drawing a square.

🟦 Visual cue:
You can trace an imaginary square in the air with your finger while breathing – one side per breath phase.

4-7-8 Breathing

Best for: falling asleep, calming anxiety, grounding when your thoughts are racing.

How it works:
This breathing technique helps calm the nervous system and slow the heart rate. It's simple, quiet, and can be done anywhere.

Steps:

1. Breathe in through your nose for 4 seconds

2. Hold your breath for 7 seconds

3. Exhale slowly through your mouth for 8 seconds

4. Repeat 3–4 times (or until your body softens)

💡 Tip: Make the exhale slow and quiet, like blowing through a straw.

Another thing my therapist told me: I tend to overthink, and the more I think, the more anxious I get. So, every day at the same time, I take 5 minutes and write down what I am thinking, I don’t judge, I don’t act, I don’t make it look nice. I just scribble down what comes straight from my brain. And then I put my notepad down. That’s it. If I start to overthink I tell myself: No, not now, tomorrow again - same time, same place. Sounds silly - but it helps!