Скачать или смотреть Box Breathing: 5-5-5-5 for Instant Calm

Box breathing is a simple technique used to clear your mind and relax your body. By making all four parts of your breath exactly the same length, you balance your nervous system and regain control during stressful moments.

The Steps:
Inhale: Breathe in for 5 seconds.
Hold: Gently hold your breath for 5 seconds.
Exhale: Breathe out slowly for 5 seconds.
Hold: Gently hold your breath for 5 seconds.

Everyone’s lungs are different. If 5 seconds feels too long or too short, check out the Pocket Breath Coach app to customize the speed to your comfort level. Available on the App Store and Google Play.
https://PocketBreathCoach.com

It’s the only app that lets you adjust the timing with tenth-of-a-second precision. Whether a 4.8s or a 5.2s rhythm feels best for you, you can dial it in perfectly to make the practice effortless.

With the app you can:
Customize inhale, exhale and hold lengths
Save your favorites
Schedule daily reminders to do your favorite breathing exercises
Use it offline and even with your phone locked.
Enjoy relaxing backgrounds like beaches, rivers, and night skies.

Should you breathe through your nose or mouth?
Go with what feels comfortable and relaxing to you, but here's what many people find helpful:
Breathe in softly through your nose
Breathe out through your mouth, like you're softly blowing on hot food to cool it down
Or simply breathe in and out through your nose if that feels better for you

Let your belly expand on the inhale and soften on the exhale. Try to keep your chest still. When you breathe out, let your shoulders drop and relax. Keep the shoulders relaxed when you breathe in.

Breathe in deeply, but not so full it hurts. Aim for about 75% full. Calm, not forced.

How long should you do this?
Do what feels comfortable and relaxing to you. Most people enjoy between 1-20 minutes. If you're new to breathing exercises, just try it for a minute or two and see how you feel.

Disclaimer: For info and education only; not medical advice. Consult a doctor if you have heart or lung conditions. Never practice while driving. Stop if you feel lightheaded.