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This exercise is aptly named because the four phases of each breath (inhale, pause, exhale, pause) are done at an even count, like the four even sides of a box. You can practice this at a variety of different breath lengths. Four is a popular count, but if you feel comfortable extending your breath to five or six, go for it.
Example of box breathing at a four-count:
Inhale for a count of four.
Pause, holding your breath for a count of four.
Exhale for a count of four.
Pause without breathing for a count of four.
5-7-3 breathing
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This 90-second deep breathing exercise will help relieve stress
03:32 – Source: CNN
This breathing technique simply follows a 5-7-3 pattern of inhaling for a count of five, exhaling for a count of seven and pausing after the exhale for a count of three. You can follow along with this video for more detailed instruction.
4-7-8 breathing
The 4-7-8 method that could help you sleep
The 4-7-8 breathing exercise is a relaxing yogic-style technique, popularized by Dr. Andrew Weil in 2015. Like the 5-7-3 and box breathing exercises, it follows a specific pattern. To practice it, you breathe in for four counts, hold your breath for seven counts and then exhale for eight counts.
Peace-pause breathing
With this exercise, you’ll want to close your eyes so you can visualize spelling out the word “peace.” Lengthen and deepen your breathing to follow this pace:
Inhale for a count of five.
Exhale for a count of seven.
After exhaling, pause for a count of five.
Once you establish the pattern, begin spelling out P-E-A-C-E in your mind during the five-count pause.
Alternate nostril breathing
Alternate nostril breathing is a yogic style of breathing that has been specifically shown in research to help ease anxiety.
Start off the alternate nostril breathing exercise by using your right thumb to close off the right nostril.
Aaron Lockwood
To practice, sit comfortably, resting your left hand in your lap. Fold down the middle three fingers of your right hand, leaving your thumb and pinky extended. Traditional yoga has you leave your ring finger extended as well, but I have found it’s difficult for many people to hold that hand position comfortably, so I cue extending the thumb and pinky only.
Use your right thumb to close off the right nostril.
Inhale slowly through your left nostril at a pace that feels right for you.
Close off your left nostril with your pinky, releasing your thumb off your right nostril.
Then use your pinky to close off your left nostril while releasing your thumb off your right nostril.
Aaron Lockwood
Exhale through your right nostril at a comfortable pace.
Inhale through the right nostril.
Use your thumb to close off the right nostril.
Exhale through the left nostril.
The directions above are for one round of two breaths. Try five rounds to start, gradually building up to more, if desired.
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After trying the exercises above, decide which ones work best for you and begin doing them consistently as part of your own prescribed breathing breaks. It’s also good to practice them anytime you feel stressed and need to reconnect to a sense of calm in the present moment.
With regular focus on your breathing, you should start to notice that your overall breathing rate begins to slow and that you are less reactive to stressors.
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