Comedian Samay Raina’s new stand-up special Still Alive, released on YouTube on April 7, has already garnered over 46 million views. In the show, Raina dived deep into the aftermath of a controversy that erupted in early 2025, when podcaster Ranveer Allahbadia asked a question on the now-defunct show India’s Got Latent that many viewers found offensive.

Raina said that the threats triggered severe anxiety. “I am having a lot of anxiety…I will get a heart attack. Ma’am, if they bring me to India… Ma’am, please tell me nothing like this will happen,” Raina recounted telling his therapist.

In response, the therapist said, “Samay, please, calm down. You are having an anxiety attack. You take some deep breaths. Do some box breathing. Breathe in, hold it, and exhale through your mouth.”

What’s noteworthy is that the therapist didn’t immediately suggest medication. She simply asked him to do box breathing.

WHAT IS BOX BREATHING?

When anxiety hits, your body switches into fight or flight mode. Your heart rate increases, breath becomes shallow, and stress hormones flood your system.

Box breathing is a simple technique that helps activate your parasympathetic nervous system, your body’s natural rest and digest mode. With this method, your body can start calming down within minutes.

HOW TO BOX BREATHE?

You can try box breathing by following these steps:

Inhale slowly through your nose for 4 counts.

Hold for 4 counts.

Exhale through your mouth for 4 counts.

Hold again for 4 counts.

Repeat this box 4 to 5 times.

If anxiety feels very intense, like dizziness, chest tightness, or breathlessness, holding your breath may feel uncomfortable. At that moment, focus on slow breathing first. You can add short holds once your body starts to settle. This is advised by Dr Suhas H S, Consultant Pulmonologist, Manipal Hospital, Sarjapur Road, Bengaluru.

Box breathing has roots in pranayama and is now used in therapy and high-pressure training. As per Dr Savitha H P, Professor, Department of Ayurveda Psychiatry, SDM College of Ayurveda and Hospital, Hassan, it works best when you don’t force it.

You can shorten the counts or skip the hold at first. Focus on slow breathing, especially a longer exhale, to help your body settle.

This isn’t just a wellness trend. It is used in high-stress situations, including military training and performance coaching. Studies show that slow, controlled breathing can help reduce stress and improve calmness.

In our daily lives, especially with constant pressure from work, studies, family, and other responsibilities, anxiety has become common.

Raina speaking about it openly is important. It shows that successful people face it too. The real power is that your breath is the one part of your nervous system you can control immediately.

(Nalin Sharma)

– Ends

Published By:

Priyali Prakash

Published On:

Apr 14, 2026 13:23 IST