Breathing Techniques
Three short guided videos. No app to download, nothing to buy, about a minute each. Follow along on screen and feel the difference before the clip ends.
The Physiological Sigh
Two inhales, one long exhale. The fastest reset you can do without leaving your desk.
- Fifteen seconds a round
- Nobody notices you doing it
- Good for a sudden spike
Box Breathing
Four counts in, four hold, four out, four hold. Just follow the screen and breathe.
- Equal four-count sides
- Holds stay gentle
- Keeps you level, not sleepy
The 4-6 Long Exhale
Make the out-breath longer than the in-breath, and your shoulders come down on their own.
- In for four, out for six
- Best in the evening
- Adjust the counts to fit
Which one should you start with?
If you want something for a sudden spike — bad news, a near miss in traffic, a message you did not want to read — start with the physiological sigh. It is the shortest and the most discreet.
If you need to stay sharp while settling down, box breathing holds you level without making you drowsy. It suits the gap between two demanding things.
If it is the end of the day and you are trying to stop running, use the 4-6 long exhale. It is the one most people reach for in bed.
These breathing exercises are for general wellness education only and are not medical advice. If you feel dizzy, uncomfortable, or short of breath, stop and return to normal breathing.
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