Establish a steady rhythm that helps focus the mind and reduce stress by maintaining equal breathing phases.
Inhale slowly through your nose for 4 seconds, allowing the breath to fill your belly rather than your chest. Hold your breath for 4 seconds. Exhale gently through your mouth for 4 seconds, feeling your stomach fall. Then hold again for 4 seconds before repeating the cycle. Keep your shoulders relaxed and stay present with each phase of the breath.
A variation with a shorter inhale and longer exhale phase that can calm anxious thoughts and aid concentration.
Inhale gently through your nose for 3 seconds, drawing the breath into your lower belly. Hold your breath for 4 seconds. Exhale slowly and completely through your mouth for 7 seconds, allowing any tension to leave the body. Hold again for 4 seconds before starting the next round. Focus on maintaining a relaxed pace and softening your body with each exhale.
A technique designed for relaxation and sleep that emphasizes a slower, prolonged exhale to activate the parasympathetic nervous system.
Inhale quietly through your nose for 4 seconds, letting the breath expand your belly. Hold the breath for 7 seconds. Then exhale slowly and fully through your mouth for 8 seconds, using a soft whooshing sound. Try to keep your body still and your focus on the breath. Repeat this cycle to ease tension, slow your heart rate, and prepare the body for rest.