Breathing Guide

Breathing Guide

  1. Box breathing: this is a deep breathing technique that can assist you in slowing down your breathing. As you count to four, your attention is diverted, your nervous system is calmed, and your body's level of tension is reduced.
  1. 4-7-8: emptying the lungs of air, breathing in quietly through the nose for 4 seconds, holding the breath for a count of 7 seconds, exhaling forcefully through the mouth, pursing the lips, and making a “whoosh” sound for 8 seconds, repeating the cycle up to 4 times.
  1. 1-2: Exhale at a duration twice as long as you inhale – for example, breathe in for 5 seconds and then exhale for 10 seconds. 
  1. 4.7.11: Inhaling for 4 seconds through the nose, then exhaling for 7 seconds through the slightly opened mouth. Should be repeated for at least 11 cycles.

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