BREATHING TECHNIQUES
Complete Reference Guide
MISE EN PLACE FOR LIFE
4-7-8 BREATHING (Calming)
WHEN: Before bed, after work, during anxiety
Inhale through nose for 4 counts
Hold for 7 counts
Exhale slowly through mouth for 8 counts
Repeat 4-8 times
BOX BREATHING (Emergency Reset)
WHEN: When panic hits, during high stress
Inhale 4 counts
Hold 4 counts
Exhale 4 counts
Hold 4 counts
Repeat 4 times
2:1 BREATHING (Energizing)
WHEN: Low energy, morning, unmotivated
Inhale for 4 counts (or any length)
Exhale for 8 counts (double the inhale)
Repeat 5-10 times
ALTERNATE NOSTRIL BREATHING (Balancing)
WHEN: Mid-shift, before important conversations, when overwhelmed
Close right nostril, inhale left for 4 counts
Close left nostril, exhale right for 4 counts
Inhale right for 4 counts
Exhale left for 4 counts
Repeat 5 cycles
RESONANCE BREATHING (Daily Maintenance)
WHEN: Any time - best for daily practice
Inhale for 5-6 counts
Exhale for 5-6 counts (equal length)
Continue for 5 minutes