Breathing techniques

Box breathing

A steady, even rhythm that gives the mind something simple to follow when things feel fast or overwhelming.

In 4, hold 4, out 4, hold 4

How to do it

1. Settle into a position that feels okay for you.
2. Breathe in slowly for a count of 4.
3. Hold gently for 4. There’s no need to strain.
4. Breathe out slowly for 4.
5. Rest for 4, then repeat for two to three minutes.

Good for: racing thoughts, or the minutes before a hard conversation or appointment. If holding feels uncomfortable, breathe in for 4 and out for 4 and leave the holds out.

4-7-8 breathing

A slow pattern with a long exhale, often used to wind down in the evening or when anxiety is running high.

In 4, hold 7, out 8

How to do it

1. Breathe in quietly through your nose for 4.
2. Hold gently for 7.
3. Breathe out through your mouth for 8, with a soft “whoosh.”
4. Try up to four rounds to begin, then breathe naturally.

Good for: winding down before sleep. The long hold is optional: in 4 and out 8 on its own still gives you the long, slow exhale. If you feel lightheaded, stop and return to your natural breath.

Coherent breathing

An even, unhurried rhythm, about six breaths a minute, that many people find steadying when emotions rise and fall.

In 5, out 5

How to do it

1. Rest one hand on your belly or lower ribs if that feels okay.
2. Breathe in smoothly for 5, without forcing it.
3. Breathe out smoothly for 5, with no pause at the top or bottom.
4. Keep going for three to five minutes.

Good for: everyday steadying, or when your feelings are moving up and down. If 5 feels long, try 4 in and 4 out.

Somatic breathwork

A flowing, circular style of breathing with no pause between the in-breath and the out-breath.

Continuous, with no pauses

Best explored with guidance

Connected breathing can stir up strong sensations and feelings, so I don’t offer a do-it-yourself version here. In a session you set the pace, we keep it short, and we stop the moment you want to.

Good for: people who already feel comfortable with the slower practices above and want to explore more, with someone alongside them.