Why Practice Breathing Exercises?
Controlled breathing is one of the most effective ways to reduce stress, lower blood pressure, and improve mental clarity. By regulating your breath, you signal your parasympathetic nervous system to calm down.
4-7-8 Technique
Developed by Dr. Andrew Weil, this technique involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. It is a natural tranquilizer for the nervous system, perfect for falling asleep.
Box Breathing
Also known as square breathing, this technique is used by Navy SEALs to stay calm and focused in high-stress situations. It involves four equal parts: Inhale, Hold, Exhale, Hold.
Coherent Breathing
Breathing at a rate of 5-6 breaths per minute maximizes heart rate variability (HRV), synchronizing your heart, lungs, and brain for optimal performance.