Box Breathing 

Box breathing, also known as square breathing, is a simple yet powerful technique used to regulate stress and improve focus. It involves a structured breathing pattern of inhale, hold, exhale, hold, each for four counts.

How to Practice Box Breathing:

  1. Inhale deeply through your nose for four seconds.

  2. Hold your breath for four seconds.

  3. Exhale slowly through your mouth for four seconds.

  4. Hold again with empty lungs for four seconds.

  5. Repeat the cycle until you feel calm and centred.

This method is widely used by athletes, military personnel, and individuals managing anxiety. It helps activate the parasympathetic nervous system, reducing stress and promoting relaxation. You can practice it anywhere—whether you're preparing for a big event or simply unwinding after a long day. 

Breath Retraining

Breath retraining is a technique used to improve breathing patterns, reduce stress, and enhance overall respiratory function. It involves consciously adjusting the way you breathe to promote relaxation and better oxygen exchange. 

Simple Breath Retraining Exercise:

  1. Inhale through your nose for four seconds.

  2. Hold your breath for two seconds.

  3. Exhale slowly through your nose for six seconds.

  4. Pause briefly before repeating.

  5. Practice regularly to develop a natural, relaxed breathing rhythm.

Breath retraining is commonly used in stress management, anxiety reduction, and respiratory therapy. It can be particularly beneficial for individuals experiencing breathlessness, panic attacks, or chronic respiratory conditions.

Physiological Sigh 

The physiological sigh is a natural breathing pattern that helps regulate stress and oxygen levels in the body. It involves a double inhale through the nose, followed by a long, slow exhale through the mouth.

How to Perform a Physiological Sigh:

  1. Inhale deeply through your nose.

  2. Take a second, shorter inhale before exhaling.

  3. Exhale slowly through your mouth until your lungs are empty.

  4. Repeat once or twice to quickly reduce stress.

This technique works by balancing oxygen and carbon dioxide levels, engaging the parasympathetic nervous system, and slowing the heart rate, making it an effective tool for calming the body2. Humans and animals naturally perform physiological sighs every few minutes to maintain lung function and reopen alveoli in the lungs

5678 Breathing

5678 breathing is a structured breathing technique designed to promote relaxation and regulate stress. It involves inhaling, holding, exhaling, and pausing in a rhythmic pattern.

How to Practice 5678 Breathing:

  1. Inhale deeply through your nose for 5 seconds.

  2. Hold your breath for 6 seconds.

  3. Exhale slowly through your mouth for 7 seconds.

  4. Pause with empty lungs for 8 seconds.

  5. Repeat the cycle until you feel calm and centred.

This method helps activate the parasympathetic nervous system, reducing stress and promoting relaxation. It can be particularly useful for managing anxiety, improving focus, and enhancing sleep quality. 

We recommend experimenting with all the breathing exercises described here as different people find different ones helpful.  If you try one and you don't feel any benefit, simply move on until you find the one that works for you.  Below is a handy printable version of all the exercises described here so you can keep it handy and develop and build your breathing skills.  

DOWNLOAD Breathwork.pdf