Box Breathing

Box breathing is one of the easiest techniques to learn and remember because each step is done for an equal count. Here’s how it works:

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 your breath for another 4 seconds.

Try going through 4-5 cycles if you feel comfortable, observing your experience as you go. Remember, it’s okay to pause or adjust if you feel any discomfort.

4-7-8 Breathing

The 4-7-8 technique is a popular form of diaphragmatic breathing, often used to reduce stress, ease anxiety, or prepare the body for restful sleep. The counting aspect can also serve as a gentle distraction, helping you feel grounded.

Before you begin, find a comfortable seated position.

1. Press your tongue against the back of your top teeth, with your lips slightly parted, and exhale completely, creating a soft “whooshing” sound.
2. Close your lips and inhale through your nose for a count of 4.
3. Hold your breath gently for a count of 7.
4. Open your mouth and exhale for a count of 8, making that gentle whooshing sound again.

If this feels comfortable, try going through 4-5 cycles, simply noticing your experience as you breathe. Adjust if needed, and feel free to pause if you encounter any discomfort.