Learn Breathing Techniques
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​de-stress & relax fast
HOW TO BOX BREATHE
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1. Inhale: 4 seconds.
2. Hold breath:  4 seconds.
3. Exhale:  4 seconds.
4. Hold breath:  4 seconds.
​Box breathing calms you because you regulate your breathing at a slow pace and shift away from the quick shallow breathing which happens during times of stress. By breathing slow, your body gets away from the fight-or-flight mode, signaling a decrease in cortisol and a re-activation of the parasympathetic nervous system.

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HOW TO DEEP CALM BREATHE

1. Inhale: 3 seconds.
2. Hold breath: 5 seconds.
3. Exhale: 8 seconds.

​Deep-Calm breathing works to relax you because of two factors. First, the slow regulated breathing helps shift your body away from shallow quick breathing that accompanies stress. Second, by exhaling more you push your diaphragm down and hold it there longer than with typical breathing. The diaphragm puts pressure on the Vagal nerve which impacts your heart rate and helps slow it down. Slow breathing also helps the brain produce melatonin.

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HOW TO VITAL BREATHE

1. Inhale: 5 seconds.
2. Exhale: 5 seconds.

HOW TO ULTRA SLOW BREATHE

1. Inhale: 10 seconds.
2. Exhale: 10 seconds.

​Ultra Slow breathing works to both relax you and to improve your wellbeing. It increases the body's ability to absorb oxygen , strengthens respiratory muscles, & improves arterial ventilation. By slowing your breath down, your body's chemical balance changes and automatically allows for natural reactivity to physical & mental stress.

HOW TO CYCLIC SIGH BREATHE

1. Inhale: 4 seconds.
2. Inhale again: 2 seconds.
3. Exhale: 8 seconds.
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​Cyclic Sigh breathing works to both relax you and to improve arterial ventilation.  By breathing in twice, you expand the lungs and allow lung sacs to better release trapped carbon dioxide when you exhale. Additionally, the longer exhale helps signal your brain to lower your heart-rate, resulting in a noticeable difference.

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