Breathing exercises are often presented as a quick way to switch off distress. That promise can be discouraging when counting makes you tense or holding your breath leaves you lightheaded. A useful practice should feel optional and comfortable, not like a test you have to pass.
You can skip the breath hold
The popular 4-7-8 pattern includes a prolonged hold and a controlled exhale. It is not necessary to use that pattern to take a quiet pause. Sit or recline with support and allow your breathing to remain easy and natural. If counting helps, keep it gentle without forcing a bigger breath or a slower rhythm.
Stop if you feel dizzy, breathless, uncomfortable, or more anxious. Looking at an object in the room may suit you better than concentrating on internal sensations. The NCCIH overview of relaxation techniques discusses their potential uses and limits; they do not replace medical care.
Keep the aim modest
Perhaps the pause gives you a moment before answering a message or asking for help. That is enough. It does not need to “reset” your nervous system or make pain disappear.
If you have breathing or heart problems, ask your clinician about techniques appropriate for you. New or concerning symptoms need assessment rather than repeated breathwork. You are allowed to choose a different form of comfort, including one that involves no exercise at all.