4-7-8 Relaxation
Calming technique for stress relief and better sleep
1Exhale completely through your mouth with a whoosh sound
2Close your mouth and inhale through your nose for 4 seconds
3Hold your breath for 7 seconds
4Exhale slowly through your mouth for 8 seconds
Belly Breathing
Deep diaphragmatic breathing for daily relaxation
1Place one hand on your chest, the other on your belly
2Breathe in through your nose — feel your belly rise
3Exhale slowly through pursed lips — belly falls gently
4Keep chest still — only the belly should move
Belly Breathing Experience
Guided video session for deep relaxation
Video and educational content provided by the Indiana University School of Medicine. Learn more about the science of belly breathing in the original publication.
Box Breathing Experience
This technique is frequently used in high-stress situations. It involves visualizing a square, where each side represents a different phase of the breathing cycle.
Benefits: Helps balance the body's rhythm and quiets the mind before taking action.
Video and educational content by UW Medicine (University of Washington). Watch on YouTube.