Breathwork is a portable, zero-cost tool to restore calm and improve focus in minutes. Use these simple patterns to downshift stress, reset between tasks, or wind down at night.

Why Breathwork Helps

Slow, rhythmic breathing with a longer exhale signals safety to the nervous system. That shift eases tension and clears mental noise, so you can prioritize wisely and act with clarity.

Technique 1: Box Breathing (4-4-4-4)

• Inhale 4 • Hold 4 • Exhale 4 • Hold 4
• Best for: Pre-meeting calm, steady focus
• Try 2–4 minutes.

Technique 2: 4-7-8

• Inhale 4 • Hold 7 • Exhale 8
• Best for: Evening wind-down, reducing restlessness
• Try 2–4 minutes.

Technique 3: Physiological Sigh

• Inhale through nose, sip a second quick inhale at the top, long exhale through mouth.
• Best for: Quick stress reset, emotional release
• Try 5–10 rounds.

Technique 4: Coherent Breathing (5–6 breaths/min)

• Inhale 5 • Exhale 5 (or 6/6)
• Best for: All-purpose calm + focus
• Try 5 minutes; build to 10.

Your 7-Minute Reset

1. Minute 0–1: Gentle posture check; shoulders down, jaw unclenched.
2. Minute 1–3: Box breathing.
3. Minute 3–6: Coherent breathing (5/5).
4. Minute 6–7: Silent gratitude: name three things that feel supportive today.

When to Use

• Before deep work, interviews, or presentations
• Between meetings to clear the slate
• After conflict to steady emotions
• Before bed to ease mental chatter

Safety & Tips

• If you feel dizzy, return to normal breathing and sit comfortably.
• Avoid forcing the hold counts; make them comfortable.
• Consistency beats intensity—short, daily sessions win.

Keywords: breathwork, stress relief breathing, calm focus, box breathing, 4-7-8, coherent breathing, physiological sigh, quick reset.