Diaphragmatic Breathing: Inhale deeply through your nose, allowing your diaphragm to expand, then exhale slowly through pursed lips.
Box Breathing: Inhale for a count of 4, hold for 4, exhale for 4, and pause for 4; repeat this square pattern to calm your nervous system.
4-7-8 Breathing: Inhale quietly through your nose for a count of 4, hold your breath for 7, and exhale audibly through your mouth for 8.
Alternate Nostril Breathing: Close one nostril, inhale through the other, then close the second nostril and exhale through the first; repeat for balance.
Belly Breathing: Place one hand on your chest and the other on your abdomen; breathe deeply, letting your abdomen rise and fall, avoiding shallow chest breathing
Equal Breathing: Inhale and exhale for the same count; try starting with a 4-count and gradually increasing as you become more comfortable.
Resonant Breathing: Find a comfortable breathing rate that creates a resonant or calming effect, typically around 5 to 7 breaths per minute.
Progressive Relaxation Breathing: Inhale while tensing a muscle group, then exhale and release the tension; move through your body for a full relaxation experience.