Simple breathing techniques for more calm, focus, and balance – for your everyday life, available anytime.
Good to know
This interactive breathing session is an additional free resource.
For working with deep processes, I recommend a guided Conscious Connected Breathwork session.
4-7-8 Breathing
A calming breathing technique that can regulate your nervous system through stress reduction and help you fall asleep better.
4 seconds inhale, 7 seconds hold, 8 seconds exhale. Fun Fact: It was popularized by Andrew Weil based on yogic breathing techniques.
Recommended: 1-2 cycles of 3-5 minutes each.
Coherent Breathing
A connected breathing exercise where the breath flows seamlessly from inhale to exhale – without pause.
6 seconds inhale, 6 seconds exhale. It can promote a parasympathetically dominant, relaxed state and increase your heart rate variability.
Fun Fact: This frequency is close to the "resonance frequency" of the cardiovascular system at approximately 0.1 Hz.
Recommended: 5 minutes.
Box Breathing
This breathing technique can stabilize your heart rate, reduce acute stress, and simultaneously sharpen your concentration.
4 seconds inhale, 4 seconds hold, 4 seconds exhale, 4 seconds hold.
Fun Fact: The technique is specifically used in military contexts, such as by Navy SEALs, for performance stabilization under pressure.
Recommended: For a few minutes after acute stress situations or during stress peaks.
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