Breathing Technique to Calm Down: The 4-4-4-4 Box Breath

Описание: Everyone's lungs are different! The Pocket Breath Coach app lets you easily try faster or slower versions of this exercise. Explore different speeds until you find the one that helps your body feel perfectly centered. Available on the App Store and Google Play
https://PocketBreathCoach.com

The Practice:
Inhale: 4 Seconds
Hold: 4 Seconds
Exhale: 4 Seconds
Hold: 4 Seconds

Why This Breathing Technique Works to Calm You Down
When you’re stressed, your breathing often becomes shallow and fast. By forcing your breath into a steady, equal 4-second box, you override the body’s "fight or flight" response, which signals your brain to lower your heart rate and quiet your racing thoughts.

Should you breathe through your nose or mouth?
Go with what feels comfortable and relaxing to you, but here's what many people find helpful:
Breathe in softly through your nose
Breathe out through your mouth, like you're softly blowing on hot food to cool it down
Or simply breathe in and out through your nose if that feels better for you

Let your belly expand on the inhale and soften on the exhale. Try to keep your chest still. When you breathe out, let your shoulders drop and relax. Keep the shoulders relaxed when you breathe in.

Breathe in deeply, but not so full it hurts. Aim for about 75% full. Calm, not forced.

How long should you do this?
Do what feels comfortable and relaxing to you. Most people enjoy between 1-20 minutes. If you're new to breathing exercises, just try it for a minute or two and see how you feel.

Disclaimer: For info and education only; not medical advice. Consult a doctor if you have heart or lung conditions. Never practice while driving. Stop if you feel lightheaded.

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