Breathing is the only autonomic function you can consciously control — which makes it the fastest lever you have for your nervous system.
1. Box Breathing
Inhale for four counts, hold for four, exhale for four, hold for four. Repeat for a few minutes. Used by athletes and first responders to stay calm under pressure.
2. Diaphragmatic Breathing
Place a hand on your belly. Breathe so your belly rises as you inhale and falls as you exhale. This deep, low breath fully engages your lungs.
3. Alternate Nostril Breathing
Close your right nostril and inhale, switch, close the left and exhale. Continue alternating. Known to balance energy and calm the mind.
4. Coherent Breathing
Breathe in for five counts and out for five counts — about six breaths per minute. This rhythm is linked to calm and resilience.
5. Energising Breath (Lion’s Breath)
Inhale deeply, then exhale forcefully through the mouth with a gentle roar and tongue extended. Great for a mid-afternoon reset.
Learn these techniques properly in our guided Breathwork sessions.
Cleveland Clinic explains the science behind mindful breathing.