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Explore Breathing Techniques

Simple breathing practices can help you slow down, settle your attention, and reconnect with your body.

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Choose a technique based on what you need right now. Practice gently, stay within a comfortable range, and return to natural breathing if you feel strained or lightheaded.

Start Here

Begin with gentle practices that build awareness, comfort, and a steady breathing rhythm.

Natural Breath Awareness

Notice the natural breath without trying to change or control it.

May support: Awareness, grounding, settling in

Practice length: 3–4 minutes

Deep Belly Breathing

Use gentle movement through the belly to encourage a fuller, more relaxed breath.

May support: Relaxation, body awareness, slower breathing

Practice length: 3–4 minutes

Three-Part Breathing

Gently expand the breath through the belly, ribs, and chest to explore its full natural movement.

May support: Body awareness, deeper breathing, present-moment focus

Practice length: 3–4 minutes

Breath Counting

Pair each natural breath with a quiet count to anchor a wandering mind.

May support: Concentration, present-moment awareness, calm focus

Practice length: 3–4 minutes

Calm & Settle

These practices emphasize slowing down, softening tension, and creating a calmer internal rhythm.

Extended Exhale Breathing

Lengthen the exhale slightly to create a slower and more calming breathing rhythm.

May support: Calm, tension release, nervous-system settling

Practice length: 3–4 minutes

4-7-8 Breathing

Use a counted breathing pattern with a longer exhale to encourage slowing down.

May support: Relaxation, evening wind-down, mental quiet

Practice length: 3–4 minutes

Pursed-Lip Breathing

Slow the exhale through lightly pursed lips to create a steadier, more controlled breathing rhythm.

May support: Calm, breath control, a slower exhale

Practice length: 3–4 minutes

Humming Breath

Add a gentle vibration to the exhale to soothe the nervous system and quiet the mind.

May support: Relaxation, stress relief, calming the mind

Practice length: 3–4 minutes

Ujjayi Breath

Create a soft, wave-like sound in the throat to calm the mind and steady the breath.

May support: Focus, self-soothing, steady rhythm

Practice length: 3–4 minutes

Physiological Sigh

A quick double-inhale, long-exhale pattern that signals calm to the body fast.

May support: Fast stress relief, nervous system reset

Practice length: 3–4 minutes

Sitali Breath

Inhale through a curled tongue or pursed lips for a gentle, cooling calm.

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May support: Cooling, calm, settling

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Practice length: 3–4 minutes

Focus & Balance

Structured breathing patterns can support concentration, steadiness, and a clearer sense of focus.

Box Breathing

Follow an even four-part rhythm of inhaling, holding, exhaling, and pausing.

May support: Focus, steadiness, mental reset

Practice length: 3–4 minutes

Equal Breathing

Match the inhale and exhale to create a balanced and consistent rhythm.

May support: Focus, steadiness, mind-body balance

Practice length: 3–4 minutes

Coherent Breathing

Create a smooth, steady rhythm by breathing slowly and evenly.

May support: Balance, relaxation, a calmer breathing pace

Practice length: 3–4 minutes

Alternate Nostril Breathing

Match the inhale and exhale to create a balanced and consistent rhythm.

May support: Focus, steadiness, mind-body balance

Practice length: 3–4 minutes

Left Nostril Breathing

Breathe only through the left nostril for a steady, cooling, calming rhythm.

May support: Cooling, calm, relief from agitation

Practice length: 3–4 minutes

So Hum Breathing

Pair a silent "So" on the inhale with "Hum" on the exhale for a quiet anchor.

May support: Calm focus, quiet attention, a steadier mind

Practice length: 3–4 minutes

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