Box Breathing
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat 3-4 cycles. A simple technique used by many to find quick calm.
Quick Breathing Sessions
Short, focused breathing practices designed for busy moments. Find clarity and calm in just a few minutes.
Instant Reset
When you only have a moment, these ultra-quick practices can help you reset and refocus.
Three Deep Breaths
Take three slow, intentional breaths. Focus entirely on each breath, making them as deep and complete as possible.
Pause and Breathe
Simply pause what you're doing. Close your eyes if possible. Take 5-6 natural breaths while focusing on the sensation of breathing.
Mindful Breaks
Perfect for short breaks during work or between activities. These practices offer a deeper reset.
4-7-8 Breathing
Inhale through nose for 4 counts, hold for 7 counts, exhale through mouth for 8 counts. Repeat 4-6 cycles for a calming effect.
Diaphragmatic Breathing
Place one hand on chest, one on belly. Breathe so only your belly rises. This engages the diaphragm for deeper, more efficient breathing.
Alternate Nostril
Close right nostril, inhale left. Close left, exhale right. Inhale right, close right, exhale left. Continue for 5 minutes.
Deep Practice
When you have a bit more time, these practices offer a more comprehensive breathing experience.
Body Scan Breathing
Combine slow breathing with attention to different body parts. Start at your feet and gradually move attention upward with each breath.
Focused Attention
Breathe naturally while focusing entirely on the breath. When mind wanders, gently return attention. A foundational mindfulness practice.
Coherent Breathing
Breathe at a rate of 5 breaths per minute (6 seconds in, 6 seconds out). This rhythm may support a balanced state of being.
Practices for Specific Moments
Breathing techniques tailored for particular situations you might encounter.
Before Meetings
Take 5 slow breaths before entering a meeting. Focus on grounding yourself and clearing your mind for focused engagement.
Before Sleep
Extended exhales signal relaxation. Try inhaling for 4 counts and exhaling for 8 counts while lying in bed.
Morning Energizer
Start your day with 10 quick, energizing breaths through the nose, followed by 3 slow, deep breaths to balance.
Questions About Practices?
We're here to help you find the right breathing techniques for your lifestyle and needs.
Get in TouchImportant Notice
All materials and practices presented are educational and informational in nature and are intended to support general well-being. They do not constitute medical diagnosis, treatment, or recommendation. Before applying any practice, especially if you have chronic conditions, please consult with a physician.