Techniques

Paced breathing methods, each with its rhythm, uses, evidence and safe alternatives.

Box breathing

Box breathing is a paced technique with four equal phases: inhale, hold, exhale, hold. Learn the steps, when it helps, the evidence, and a hold-free alternative.

4-7-8 breathing

4-7-8 breathing means inhale for 4, hold for 7, exhale for 8. Its long exhale makes it a popular bedtime wind-down. Learn the steps, evidence and safety.

Extended exhale

Making your exhale longer than your inhale is one of the most reliable ways to feel calmer. Learn how, why it works, and how to practice it safely.

Equal breathing

Equal breathing uses the same count for the inhale and the exhale. It is a simple, hold-free way to feel grounded and focused. Learn how and when it helps.

Coherent breathing

Coherent or resonance breathing means slowing to about 5-6 breaths a minute, often 5.5 in and 5.5 out. Learn why this pace is studied for heart-rate variability.

Physiological sigh

A physiological sigh is a double inhale followed by a long exhale. Research suggests a few cyclic sighs can lower arousal quickly. Learn the steps and evidence.

Diaphragmatic breathing

Diaphragmatic or belly breathing means breathing low and slow so the belly rises more than the chest. Learn the technique, its uses and the evidence.

Breath holds

Short breath holds appear in techniques like box and 4-7-8 breathing. Learn what holds do, who should avoid them, and how to practice them safely.