Box breathing
Used by soldiers, athletes and monks. Simple and powerful.
- Breathe in for 4 seconds.
- Hold for 4 seconds.
- Breathe out for 4 seconds.
- Hold empty for 4 seconds.
- Repeat for 2 minutes.
4-7-8 breath
A soothing breath that helps with sleep and anxiety.
- Breathe in through your nose for 4.
- Hold for 7.
- Breathe out through your mouth for 8.
- Repeat 4 times.