Big 4 or Box Breathing
-Inhale to a count of 4; hold 4 seconds; exhale 4 seconds; hold 4 seconds
Longer exhalations will elicit a stronger parasympathetic response. A variation of Box Breathing to more deeply relax the body that’s especially effective before sleeping is:
-Inhale to a count of 4; hold 4 seconds; exhale 6 seconds; hold 2 seconds
For both try 6 rounds
**start by doing this with your mouth then progress to using nose breathing only**
Resonant Breathing
-Sit up straight, relax the shoulders and belly, and exhale.
-Inhale softly for 5.5 seconds, expanding the belly as air fills the bottom of the lungs.
-Without pausing, exhale softly for 5.5 seconds, bringing the belly in as the lungs empty. Each breath should feel like a circle.
-Repeat at least ten times, more if possible
There is an app “Paced Breathing” (no charge/free apparently) you can use with a timer and visual guides should you want to use this to help.
From “Breath-The New Science of a Lost Art” Author James Nestor