Physiological Sigh
For immediate relief from anxiety, panic, or sudden stress.
How It Works
The double inhale pops open collapsed air sacs (alveoli) in your lungs, allowing for a more efficient release of carbon dioxide during the long exhale. This is your body's fastest built-in tool to calm down from a state of high alert.
The Steps
- Take a sharp inhale through your nose.
- Without exhaling, take another quick "sip" of air.
- Exhale in one long, slow, audible sigh through your mouth.
- Repeat 2-3 times as needed.
Long Exhale Breathing
To calm an activated/wired state, settle racing thoughts, or wind down for sleep.
How It Works
Making your exhale longer than your inhale is a direct signal to your parasympathetic nervous system (the "rest and digest" system). It activates the vagus nerve, which lowers your heart rate and tells your brain that the danger has passed and it's safe to relax.
The Steps (4-6 Count)
- Breathe in slowly through your nose for 4 counts.
- Pause briefly.
- Exhale slowly through your mouth for 6 counts.
- Repeat for 3-5 minutes.
Box Breathing
To counter a foggy/depleted state, improve focus, or create a steady internal rhythm.
How It Works
The equal, predictable timing brings your nervous system into equilibrium. It's neither overly activating nor overly calming, making it perfect for focused presence. It's famously used by Navy SEALs to stay calm under pressure.
The Steps (4-4-4-4 Count)
- Breathe in through your nose for 4 counts.
- Gently hold your breath for 4 counts.
- Exhale slowly through your mouth for 4 counts.
- Gently hold the breath out for 4 counts.
- Repeat for 2-5 minutes.
Belly (Diaphragmatic) Breathing
As a foundational daily practice to counter chronic tension and shallow chest breathing.
How It Works
When you're anxious, breathing tends to become shallow and located in the chest. Belly breathing is how your body naturally breathes when it's relaxed and feels safe. Consciously practicing it retrains your body and signals safety to your brain.
The Steps
- Place one hand on your chest, one on your belly.
- As you inhale, feel your belly expand like a balloon.
- As you exhale, feel your belly gently fall.
- Keep the hand on your chest relatively still.
- Continue for 5-10 minutes.