Guided breathing

A longer exhale ratio helps you feel calmer. Inhale for four, hold for seven, exhale slowly for eight.

Inhale, hold at the top, then exhale, each phase four counts. Simpler than box, still grounding.

The basics of being human: breathe in, breathe out. Two through your nose, three through your mouth. No holds, nothing to master.

Kokyu (breath practice) in Zen: inhale for three counts, exhale for five, quiet nasal breathing often used in zazen to settle body and mind.

Equal four part breath used to steady nerves under pressure, often taught as box or square breathing and widely used by Navy SEALs and athletes. Inhale, hold, exhale, hold, each for four counts.

From yoga pranayama: inhale for four counts, then exhale for six with a low, gentle hum (like a bee). Keep the hum soft so it soothes rather than strains.

From the Buddhist tradition of sati (mindful awareness): inhale for six counts, exhale for six, with attention on sensation at the nose or belly. No forcing, just steady presence.

Inhale for four counts, exhale for six. The extended out-breath signals your body to soften.

A classic pranayama pattern from yoga: inhale for four counts, exhale for four, to balance energy. Often taught before deeper pranayama work.

Inspired by Chinese qigong: inhale for four counts as the belly softens, then exhale for six and let the lower abdomen (dantian area) release.

A gentle yoga-style breath: inhale for four counts, exhale for eight. On the out-breath you can hum a soft Om if that feels natural (optional).

Smooth five-and-a-half second inhales and exhales, no holds, for a steady, even rhythm.