Simple Grounding Technique for Anxiety Relief | 3-3-3-3 Box Breathing Feeling overwhelmed or "stuck" in your head? Use this quick 3-3-3-3 Box Breathing exercise to find your center in less than a minute. This "Mini Box Breath" is one of the most effective grounding techniques for anxiety. By keeping the counts short and equal, we create a rhythmic "reset" for your nervous system. This pattern is designed to interrupt the "fight or flight" response and bring your focus back to the present moment.