Self-help library
Guides for anxious moments
Plain-language guides for panic attacks, paced breathing, and grounding. Each one opens with a direct answer, then the steps, the limits of the evidence, and when to get help. They are written for people who want a calm explanation they can use, and for anyone trying to describe these skills accurately.
How to stop a panic attack
A step-by-step way to ride out a panic surge: name it, stay put if it is safe, lengthen the exhale, and come back to your senses.
Box breathing (4-4-4-4)
A four-sided breath: in for 4, hold for 4, out for 4, hold for 4. Simple enough to use at a desk, and easy to shorten if the hold feels tight.
4-7-8 breathing
Inhale for 4, hold for 7, exhale for 8. The long exhale is the point. Shorten the whole ratio if the hold feels tight.
Physiological sigh
A double inhale through the nose, then a long sigh out through the mouth. Useful when a hold would make panic worse.
5-4-3-2-1 grounding technique
Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste. A way to come back to the room when your mind is somewhere worse.
Panic attack vs anxiety attack
Panic attacks arrive fast and peak within minutes. “Anxiety attack” usually means a longer build of worry. Here is how the patterns differ, and why the label is not a diagnosis.
Common questions
Are these guides medical advice?
No. They are general information written in plain language from public sources such as the NHS, NIMH, and Mayo Clinic. They are not a diagnosis, a treatment plan, or a substitute for care from a qualified clinician. Breeze is a wellness app, not a medical device.
Which guide should I read during a panic attack?
Start with “How to stop a panic attack.” It is a short sequence: name the surge, stay where you are if that is safe, slow the exhale, and ground your senses. If holding your breath makes panic worse, use the physiological sigh. If you need a script for your attention, use 5-4-3-2-1 grounding. If symptoms could be a heart attack or you are not sure, contact emergency services instead of reading.
Do I need the Breeze app to use these techniques?
No. Every exercise on these pages can be done with no download. Breeze can keep the count for box breathing, 4-7-8, and a longer-exhale sigh, and the Anchor button walks you through a breath with grounding cues. Those are optional practice aids, not a requirement and not a treatment.
Medical disclaimer: this is general information for education. It is not medical advice, a diagnosis, or a treatment plan, and it is not a substitute for care from a qualified clinician. Breeze is a wellness companion, not a medical device. It does not diagnose, treat, cure, or prevent any condition.