Breath Techniques

 
 

THE GROUNDING BREATH

The “Straw” Breath

I love using this one when I feel spacy and out of control and need to land in my body.

  • Inhale through your nose for 4 secs

  • Imagine roots growing from your seat

  • Exhale through your mouth for 4 secs (as if you’re breathing into a straw)

    PRO TIP: Pick the color of your straw. 🍧

    Repeat 4 times.

THE BOX BREATH

The “4x4” Breath

This one is great before bed to calm your nervous system. You can also use it when you need to focus.

It’s four parts for four seconds each:

  • Inhale for 4

  • Hold for 4

  • Exhale for 4

  • Hold for 4

    Repeat 4 times.

THE 4-7-8 BREATH

The “Relaxing” Breath

This is one I use when I feel myself starting to wave a ride of anxiety and feel a bit out of control. I have used it a few times after a meal to work with a sugar craving.


It’s known for helping with:

  • reducing anxiety

  • helping a person get to sleep

  • managing cravings

  • controlling or reducing anger responses

Repeat 2-3 times.