Box Breathing (Square Breathing)
What it helps with: Calms the nervous system and improves focus.
How to do it: Inhale – Hold – Exhale – Hold (each for 4 seconds). Repeat for 1–2 minutes.
4-7-8 Breathing
What it helps with: Reduces anxiety and prepares the body for rest.
How to do it: Inhale for 4 seconds, hold for 7, and exhale slowly for 8. Repeat 3–4 times.
Alternate Nostril Breathing
What it helps with: Balances brain activity and calms the mind.
How to do it: Use your thumb and ring finger to close alternate nostrils. Breathe in left, hold, out right; then reverse.
Belly Breathing (Diaphragmatic Breathing)
What it helps with: Grounds the body and reduces stress.
How to do it: Place one hand on your belly, one on your chest. Inhale through the nose letting your belly rise, exhale through the mouth.
Circular Breathing
What it helps with: Promotes smooth, steady energy and relaxation.
How to do it: Breathe in through the nose, exhale gently through pursed lips. Keep the rhythm continuous without pausing.
Deep Counting Breaths
What it helps with: Enhances concentration and reduces overwhelm.
How to do it: Inhale and count to 5, exhale and count to 5. Gradually increase the count to 6, 7, or 8 as it feels comfortable.
Sound Paired Breathing
What it helps with: Supports regulation and sensory engagement.
How to do it: Breathe in to the rhythm of a musical beat (e.g., 4 counts), exhale to a longer or matching beat.
