PHYSIOLOGICAL SIGH
WHEN TO USE:
Immediate anxiety, panic, overwhelm, sudden stress, before difficult conversations
↑↑ (nose) → ↓↓↓↓ (mouth)
1
Take a sharp, quick inhale through your nose
2
Immediately take another quick "sip" of air through your nose (don't exhale first)
3
Let out one long, slow, audible sigh through your mouth
TIMING:
30 seconds total • Use anytime, anywhere • Your emergency brake
WHY IT WORKS:
The double inhale opens collapsed air sacs in lungs, the long exhale activates the vagus nerve. This is your body's fastest way to shift from fight-or-flight to calm.
LONG EXHALE BREATHING
WHEN TO USE:
Activated/wired state, racing thoughts, difficulty settling, bedtime wind-down
↑↑↑↑ (4 counts) → ↓↓↓↓↓↓ (6 counts)
1
Breathe in slowly through your nose for 4 counts
2
Pause briefly at the top
3
Exhale slowly through your mouth for 6 counts (like breathing through a straw)
4
Pause briefly at the bottom, then repeat
5
Continue for 3-5 minutes
TIMING:
3-5 minutes • Can extend to 10 minutes for deeper calm
WHY IT WORKS:
Making your exhale longer than your inhale is a direct signal to your parasympathetic nervous system. It tells your brain: "The danger has passed. It's safe to rest."
BOX BREATHING
WHEN TO USE:
Foggy/depleted state, need for focus, before important tasks, creating steady rhythm
↑4 → ━4 → ↓4 → ━4
1
Breathe in through your nose for 4 counts
2
Hold your breath for 4 counts
3
Exhale through your mouth for 4 counts
4
Hold empty for 4 counts
5
Repeat for 5-10 rounds (imagine tracing a square)
TIMING:
2-3 minutes minimum • Used by Navy SEALs for focus under pressure
WHY IT WORKS:
Creates balanced rhythm and predictability. The equal timing brings your nervous system into equilibrium, reducing both activation and depletion.
BELLY (DIAPHRAGMATIC) BREATHING
WHEN TO USE:
Shallow chest breathing, chronic tension, reconnecting with calm, daily practice
🫁 → 🤰 (belly expands)
1
Place one hand on your chest, one on your belly
2
Breathe in through your nose, letting your belly rise like a balloon (chest hand stays relatively still)
3
Exhale slowly, feeling your belly fall
4
Continue at your natural pace, focusing on belly movement
TIMING:
5-10 minutes • Can be practiced anytime, even lying down
WHY IT WORKS:
Most people breathe shallowly into the chest when anxious. Belly breathing is how you naturally breathe when relaxed and safe. It signals safety to your brain.
IMPORTANT REMINDER
If breathwork increases anxiety or triggers panic, stop immediately. Try external grounding first (name 5 things you see), then try again with eyes open. Some people need to build tolerance gradually. This is normal and doesn't mean you're doing it wrong.
From "Regulate & Rise" • Your breath is always with you. It is your anchor. It is your power.