Chomi, anxiety can feel like your body’s on high alert — your heart races, your stomach turns, and your mind floods with what-ifs. Sound familiar?

That’s your body’s way of saying, “Hey, something’s up!” Sometimes it helps keep you sharp, but other times it just gets in the way. The good news? You can calm that alarm by finding what works for you.

Deep breathing helps. Try these simple techniques to help calm your body and reset your mind.

1. Box or Square breathing

This calming trick is called square breathing because each step is done for the same count — like drawing a box with your breath. Here’s how:

1️⃣ Breathe in through your nose as you count to four
2️⃣ Hold your breath for 4 counts.
3️⃣ Greathe out through your mouth for 4 counts
4️⃣ Hold for another 4 counts

Repeat about four times (and stop if you feel dizzy). It’s a quick, simple way to steady your mind and body. VIDEO

2. 4-7-8 Relaxing Breathing

Sit or lie down in a comfortable position. Your eyes can be slightly opened or fully closed. Press the tip of your tongue to the roof of your mouth and open your mouth slightly. Exhale until all the air is released from your lungs.

1️⃣ Close your mouth and inhale through your nose for 4 – 8 counts (you can work up to 8 counts as your lung capacity increases)

2️⃣Hold your breath for 7 counts

3️⃣Exhale very slowly for 8 counts

4️⃣Repeat steps 1-3 four times.

VIDEO

3. Breath counting:

Count “one” on your first exhale, “two” on the next, and go up to ten — then start again.

4. Big yawns

Yep, even fake yawns help! They tell your body it’s safe to relax

Use these anytime you need to find your calm — before class, during stress, or when your thoughts won’t stop racing.

Now Chomi, if you’re feeling down, stressed, or not safe — you’re not alone. You can chat safely with Big Sis on WhatsApp 👉 060 074 7837 (standard rates) or for FREE on MoyaApp for support.

Need to talk to someone? Call the Big Sis Helpline ☎️ 0800 12 84 55 — it’s toll-free, Mon–Fri (7am–7pm) & Sat (8:30am–12:30pm). Help is here when you need it — reaching out is real strength.

Shout-out: These mental wellbeing coping tools were created with the guidance of Dr. Batetshi Matenge, Clinical Psychologist 👉 www.bmpsychologist.co.za