Jaime Coaches

Two Quick Tools to Calm Your Mind: 4-4-4-4 Breathwork + The 5-4-3-2-1 Method

Sep 16, 2025·By Jaime Coaches

Let’s be real: life gets loud.
The emails, the to-do list, the nonstop expectations—sometimes your nervous system is screaming for a reset.

You don’t need a week-long retreat in the mountains to calm down (though hey, that would be nice). You need tools you can use in the middle of your day, at your desk, or even in the car before you walk into that meeting.

Today I want to share two of my favorite quick resets: 4-4-4-4 breathwork and the 5-4-3-2-1 method. They’re simple, they take less than a minute, and they actually work.

4-4-4-4 Breathwork (Box Breathing)

This is the nervous system’s version of hitting “reset.”

Here’s how it works:

Inhale through your nose for 4 counts.
Hold that breath for 4 counts.
Exhale slowly through your mouth for 4 counts.
Hold again for 4 counts

That’s one round. Repeat 3–4 times.

What it does: This balances your sympathetic and parasympathetic nervous systems, calms stress, and sharpens focus. Navy SEALs actually use this technique to stay calm under pressure. If it works for them, it’ll work for you.

The 5-4-3-2-1 Grounding Method

When your thoughts start spiraling, this technique snaps you right back into the present moment.

Here’s what you do:

5: Notice five things you can see.
4: Notice four things you can feel (your chair, your feet on the floor, your breath).
3: Notice three things you can hear.
2: Notice two things you can smell.
1: Notice one thing you can taste.

What it does: This interrupts anxious loops and grounds you in the here and now. It’s mindfulness, without the fluff.

Why They Work Together

Breath calms the body. Awareness calms the mind.
Stack them, and you’ve got a nervous system reset you can use anywhere—before a big presentation, when you catch yourself spiraling, or when that “I’m not worthy” lie starts creeping in again.

Try This Today

Next time stress hits, try one round of 4-4-4-4 breathing followed by a quick 5-4-3-2-1 scan. Notice how quickly you shift.

These aren’t just techniques. They’re tools to remind your brain and body: you’re safe, you’re present, you’re in control.

Ready for the Deeper Work?

Breathwork and grounding are powerful entry points—but if you’re tired of cycling through the same old patterns, it might be time to go deeper. This is exactly what I help my clients do: break the loops, rewire the nervous system, and finally step into lives that feel calm, aligned, and free.