Don't underestimate these simple but effective practices...

-Reduce stress

-Decrease anxiety

-Stop impending panic attacks

-Increase sleep readiness

-Get relief quickly

-Build confidence in yourself to handle overwhelming feelings

-Improve heart rate variability

-Regulate the nervous system

Top Recommendations for Self-Regulation:

Paced Breathing: 

-Put a hand on your belly 

-Inhale into your belly for about 4 counts 

-Exhale for about 6 counts

-Make sure the exhale is longer - the actual numbers used aren't important.

​-Repeat for 2-5+ minutes

Coherence Breathing:

(Very similar to Resonance Breathing)

A gentle and effective technique for regulating the nervous system.

Follow a timer to equalize your inbreathe and outbreaths at 5-6 seconds each, without pausing in between. This allows you to sync the rhythm of your respiratory system with your cardiovascular system. Many videos are available online and in the Insight Timer app. Search for "Coherence breathing 5.5 or 6 seconds"

More Breathing Practices:

Belly Breathing/ Straw Breathing:

​(see also my prior post about the "breathing necklace") 

1. Inhale through your nose (this gives you much more oxygen than inhaling through your mouth). Move the air deep down into your abdomen, rather than breathing more shallow breaths into your chest. 

2. Exhale through puckered lips (or through a drinking straw), as if whistling or blowing out a candle.

3. Repeat for 2-5+ minutes

Balanced Breathing: 

Like Coherence Breathing above, the length of the inhale matches that of the exhale. But here you can experiment with different inhale/exhale pacing, as opposed to the 5-6 second goal of Coherence Breathing.  

1. Inhale slowly & fully through your nose at a comfortable pace. Count how long it takes. 

(2. Pause at the top of the breath if you wish)

3. Now exhale through your nose or pierced lips for the same number of counts

(4. Pause if you wish)

5. Repeat this slow breathing and matching the count of your inhales & exhales. As you get more relaxed, it may feel good to lengthen the counts.

4-7-8 Breathing:

-Inhale for 4 counts

-Hold for 7 counts 

-Exhale for 8 counts 

-Repeat for 2-5+ mins

Box Breathing (for concentration + relaxation):

-Inhale for 4

-Hold for 4

-Exhale for 4

-Hold for 4

​-Repeat for 2-5+ minutes

​Slow Exhale (excellent for sleep):

1. Take a robust, full breath through your nose, filling your lungs with air

(*Some like to pause here at the top of the breath)

2. Exhale through pursed lips for about 8 counts, or as slow & long as possible. As you exhale, let your shoulders drop away from your ears and release tension

3. Rest for a few seconds before repeating the cycle

Alternate Nostril Breathing: 

(Mouth remains closed)

1. Pinch one nostril shut while inhaling through the other

2. Pause/hold for a few seconds, and “switch the pinch”

3. Then exhale through your open nostril

4. Without switching your pinch, inhale through same nostril

5. Hold your breath and switch the pinch

6. Exhale through your open nostril

Return to step 4, and repeat for 2-5+ minutes 

​

There are so many apps for breathing practice, but here are a few I recommend:

Calm app

Simple, visually-guided breathing programs

(Discover/categories/breathign exercises)

Insight Meditation App

The free version has tons of resources, including guided breath work. 

iBreathe

For Box Breath; 4-7-8; and self-customized guided breathing. 

Apple: https://www.jadelizardsoftware.com/ibreathe

Android: https://baixarapk.gratis/en/app/1296605806/ibreathe-relax-and-breathe

Oak

Has Box Breath; simple 4-7-8.

Headspace

A meditation app with other features including breathing exercises.