There are dozens of amazing meditation and mind-body techniques, but most take months or even years to learn. Breathing exercises are booming in popularity right now because they are both powerful and accessible. You can learn the Science of Breathing at home in just seven days. You’ll then have a self-care toolkit you can use for life.

Almost all of us are struggling with staying calm and focused durning the day without consuming too much caffein.

Here is something I wish I knew sooner…

Controlled breath work improves mood and reduces anxiety

Here are some of the benefits you can expect:

• Fall asleep faster and improve your sleep quality
• Reduce your stress and anxiety, both immediately and long term
• Stabilize your mood and energy to avoid ups and downs
• Fall asleep faster and improve your sleep quality 
• Boost your digestion by promoting a rest and digest nervous system response after meals 
• Lower your heart rate and blood pressure safely 
• Cool your nerves before public speaking and difficult conversations 
• Improve your concentration and productivity

Any time you emphasize exhales, in other words making them longer than your inhales, you are slowing the heart rate down and you are calming your system.

Any time you emphasize inhales. You make them more vigorous or longer than your exhales you are speeding up your heart.

How to reduce your stress and anxiety immediately?

You do a double inhale (through your nose), followed by an extended exhale (through your mouth)

The immediate result is…just 1-2 or 3 physiological sighs bring your levels of stress down very fast!

What’s the ideal body posture during practice?

Laying on your back, sitting in a chair with your leg square (spine neutral), Turkish or lotus sit

Can you think back to a time when you found yourself gasping for air while crying? 

If you can, you may remember doing two quick inhales followed by a long exhale. 

This is a natural spontaneous behavior called “cyclic sighing” or the “physiological sigh”.

Cyclic sighing brings people into a relaxed state – our bodies naturally know how to do it.

When you breathe in, your heart rate increases, activating the sympathetic division, and when you breathe out, your heart rate decreases, activating the parasympathetic division. Cyclic sighing involves a longer exhale, which helps stimulate the parasympathetic division, in turn helping you calm down.

4 type of breathing techniques

Cyclic sighing: Exhale-emphasized technique that involves a double inhalation followed by a long slow exhale

To do it, first inhale through your nose. Next, take a second, deeper breath to fully expand your lungs. Then slowly exhale all the air through your mouth. Spiegel recommends repeating this for about five minutes.

Box breathing: Technique with equal amounts of inhale, exhale, and hold – then repeating the pattern of inhale-hold-exhale-hold.

Cyclic hyperventilation: Inhale-emphasized technique that involves inhaling for a longer duration and greater intensity, followed by a quick exhale (about a 2:1 ratio)

Mindful meditation: Done with eyes closed, focusing on the forehead region between the eyes.

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