Breathing Space

Box breathing uses four equal phases: breathe in for four counts, hold for four, breathe out for four, hold for four. The even rhythm gives a restless mind something simple to follow.

You breathe in through the nose for four counts, hold for seven and breathe out slowly through the mouth for eight. Many people use it to wind down in the evening. If the holds feel uncomfortable, shorten them.

Coherent or resonance breathing is a slow, even rhythm of roughly five to six breaths per minute, without holds. It is gentle and a good place to start.

Gentle, slow breathing is comfortable for most people. Stop if you feel dizzy. If you are pregnant or have heart, blood-pressure, respiratory or panic-related conditions, avoid long breath holds and ask your doctor first.