Box Breathing

Two quick inhales, one long exhale — fast real-time calm.

In 4, hold 7, out 8 — a classic wind-down.

A longer exhale to settle the nervous system.

Equal 5.5-second breaths — about six a minute for heart-rate balance.

Slow belly breaths — in 4, hold 2, out 6 to engage the diaphragm.

Inhale 4, hum softly on a long exhale — soothes a busy mind.

Gentle ocean-sound breath with a soft throat — warming and steady.

Inhale across a curled tongue — cooling and calming.

In through the nose, slow out through pursed lips — eases the breath.

In, hold, out for equal counts — simple focus and calm.

Nadi Shodhana — alternate nostrils each breath to balance the mind.

Brisk, even breaths to gently lift energy.

Rapid, forceful breaths — bellows breath to awaken energy.