7 science‑backed breathing exercises (with simple cues)

Ease stress, improve focus, and build lung‑friendly habits with short daily sessions.

1) Box breathing (4‑4‑4‑4)

Inhale 4, hold 4, exhale 4, hold 4. Repeat for 3–5 minutes. Keep shoulders relaxed.

2) Pursed‑lip breathing

Inhale through the nose for 2, exhale gently through pursed lips for 4–6. Focus on slow, controlled out‑breaths.

3) Diaphragmatic breathing

One hand on chest, one on belly. Keep the chest quiet and let the belly rise and fall.

4) 4‑7‑8 breath

Inhale 4, hold 7, exhale 8. Use sparingly at first; some people feel lightheaded.

5) Cadence breathing (6 breaths/min)

Inhale 5 seconds, exhale 5 seconds. Aim for 10 minutes.

6) Alternate‑nostril breathing

Gently alternate inhaling/exhaling through one nostril at a time; stay relaxed.

7) Breath‑focused walking

During easy walks, sync steps with inhales/exhales (e.g., 3 steps in, 3 out).

How to make it stick

• Pair with a daily habit (after coffee).
• Keep sessions short.
• Track consistency, not perfection.