Choose a breathing technique
4-4-4-4 Pattern
Used by Navy SEALs to manage stress. Equal inhale, hold, exhale, and hold creates a calming square rhythm that activates your parasympathetic nervous system.
The Relaxing Breath
Developed by Dr. Andrew Weil, this technique acts as a natural tranquilizer for the nervous system. The extended exhale triggers deep relaxation.
5-5 Pattern
Breathing at about 5 breaths per minute brings your heart rate variability into coherence — a state associated with calm, clarity, and emotional regulation.