Breathwork (Video)
Breathing
Exercise 1: Box Breathing
- Inhale for 4 seconds.
- Hold for 4 seconds.
- Exhale for 4 seconds.
- Pause for 4 seconds.
- Repeat for several rounds until you feel calm.
Why It Works:
Box breathing helps regulate your breath, keeping you calm and centered by slowing down your breathing rhythm.
Exercise 2: 4-7-8 Breathing
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
- Repeat 4-5 times.
Why It Works:
This technique helps activate your body’s relaxation response, calming your nervous system and reducing anxiety.
Exercise 3: Extended Exhale
- Inhale for 3 seconds.
- Exhale for 6 seconds (double the inhale time).
- Repeat 4-5 times.
Why It Works:
Lengthening your exhale signals to your body that it’s time to relax, calming your nervous system.