Breathing techniques

Six simple breathing techniques from the Hold My Chaos app, with how to do them and when they help.

• Physiological sigh2-1-6 · 1 minTwo inhales through the nose, then one long exhale. A quick reset when stress hits your body first.
• Box breathing4-4-4-4 · 2 minFour equal steps: in, hold, out, hold. A steady shape for your attention when your mind is crowded.
• Long exhale4-8 · 3 minBreathe out for twice as long as you breathe in. A simple way to help a racing heart slow down.
• Resonance breathing5.5-5.5 · 5 minAbout five and a half breaths a minute, in and out evenly. A slow, steady rhythm for focus.
• Slow 4-64-6 · 5 minIn for four, out for six. A gentle rhythm for winding down in the evening.
• 4-7-84-7-8 · 4 minIn for four, hold for seven, out for eight. A slow pattern for falling asleep.

Breathing exercises are not medical treatment. If you feel dizzy or unwell, stop and breathe normally.