4-7-8 Breathing Technique

• Allow your lips to part gently.
• Exhale completely, making a breathy whoosh sound as you do.
• Press your lips together as you silently inhale through the nose for a count of 4 seconds.
• Hold your breath for a count of 7 seconds.
• Exhale from the mouth for 8 seconds, making a gentle whooshing sound throughout.
• Repeat 4 times when you first start. Eventually, work up to 8 repetitions.

Box Breathing

• Breathe in deeply through your nose, feeling your lungs fill up, counting to 4 slowly.
• Hold your breath for 4 seconds.
• Slowly exhale through your mouth for 4 seconds, releasing the air steadily. Imagine your stresses and worries leaving your body as you breathe.
• Rest for 4 seconds.
• Repeat the cycle 3-4 times.

Double Breathing

• Breathe in through your nose until your lungs are full.
• Pause, then take a second, short inhale.
• Slowly exhale through your mouth until all the air is gone.