Evidence‑informed techniques you can use now. Not medical advice.
Box Breathing (Navy SEAL)
Inhale 4s · Hold 4s · Exhale 4s · Hold 4s
Learn how
Physiological Sigh
Two quick inhales through nose, long exhale through mouth
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4‑7‑8 Breathing
Inhale 4s · Hold 7s · Exhale 8s
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Coherence Breathing
~5.5 breaths/min: Inhale 5s · Exhale 5s
Learn how