Sometimes what unsettles you is not a single sharp worry but a general sense of scatter, your attention pulled in six directions before a meeting, after a difficult phone call, in the middle of a day that has asked too much of you already. You do not need calming down so much as you need to come back to one place.

This technique uses gentle visual focus alongside your breath to do exactly that.

Why This Works

Following a simple, repeating shape with your attention gives your mind one gentle task to hold, which naturally crowds out the scatter of racing thoughts. Pairing that visual focus with slow breathing adds a physical calming effect on top of the mental one.

The Technique

Picture the shape of an infinity symbol, a sideways figure eight, either in your mind or traced lightly in the air with one finger.
As you trace the first loop, breathe in slowly.
As you trace the second loop, breathe out slowly.
Keep tracing and breathing this way, one loop per breath, for about one to two minutes.

This technique is sometimes also called Lazy 8 Breathing, since the shape resembles a sideways figure eight.

Common Mistakes, and What To Do Instead

Trying to picture a perfect, precise shape. The shape does not need to be exact. A rough, wandering figure eight works just as well as a neat one.

Forcing visualisation that will not come. If picturing the shape in your mind feels difficult or frustrating, do not push through it. Move straight to the physical version below instead.

One Variation: If Visualisation Is Hard For You

Draw an actual figure eight on a piece of paper, or trace one on a table or your own palm with a finger. Follow the same breathing pattern, inhaling on one loop and exhaling on the other, while your finger physically moves along the shape. The physical tracing does the same work as the mental picture, and for many people it is easier to hold onto.

When This Technique Is Not Enough

This is a good tool for regaining focus before a demanding task or settling scattered thoughts after a stressful moment. It is not designed to manage a panic attack in progress or ongoing anxiety that affects your daily functioning. In those situations, this technique works best alongside professional support, not instead of it.

Bring This Into Your Next Conversation

If you already work with a therapist or counsellor, mention whether tracing helped you feel more focused or simply felt like one more task. That small detail can be useful information for the two of you.

Breathe Easy: The Infinity Breathing Technique for Calming Your Mind and Body