1. Box Breathing (4-4-4-4)

How to do it:

1. Inhale gently through your nose for 4 seconds.
   
2. Hold your breath for 4 seconds.
   
3. Exhale slowly through your mouth for 4 seconds.
   
4. Hold again for 4 seconds before repeating.
   

What it does:

Box breathing activates the parasympathetic nervous system — the body’s “rest and digest” mode. The structured rhythm balances oxygen and carbon dioxide levels, lowers blood pressure, and helps regulate your heart rate. This pattern also focuses the mind, making it especially effective for moments of stress or overwhelm.

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2. Extended Exhale Breathing (4-6)

How to do it:

1. Inhale through your nose for 4 counts.
   
2. Exhale through your mouth for 6 counts.
   
3. Repeat for 1–2 minutes, gradually extending your exhale if it feels natural.
   

What it does:

The lengthened exhale activates the vagus nerve, a key pathway between your brain and body that signals safety. When you exhale longer than you inhale, you slow your heart rate and encourage your body to release tension. This technique helps calm anxiety, steady emotions, and prepare the body for rest or meditation.

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3. 3-Part Yogic Breath (Dirga Pranayama)

How to do it:

1. Sit or lie down comfortably.
   
2. Inhale slowly, first filling your belly, then your ribcage, and finally your chest.
   
3. Exhale smoothly, releasing air from the chest, ribs, and belly.
   
4. Continue for several rounds, keeping each inhale and exhale long and even.
   

What it does:

This breath expands lung capacity and encourages full-body awareness. It increases oxygen flow, enhances focus, and soothes the nervous system by slowing your breathing rhythm. On a deeper level, it reconnects you with your body — grounding you in the present moment and helping release emotional or physical tightness held in the chest and abdomen.