Balance
Box Breath
A breathing technique in which all four parts of the breath (inhalation, internal retention, exhalation, external retention) are all of equal length. Reduces physical stress symptoms and increased mental clarity.
Breathe in slowly for the count of 4 seconds
Hold the breath at the top of the inhale for the count of 4
Exhale slowly to the count of 4
Hold the breath at the bottom of the exhale for the count of 4
Repeat x 3
Calm
Coherent Breath
Coherent breathing is to breath at a rate of 5.5 breaths per minute, which generally translates into inhaling and exhaling to the count of 5.5 seconds. The purpose of this type of breathing is to increase heart rate variability. Please breath with ease and nothing forced.
Inhale through your nose fully and deeply for five seconds
Exhale fully through your nose for another five seconds
Repeat x 5
Why These Work
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Box Breathing
Box breathing is a simple practice that helps you feel steady and balanced, both in body and mind. This gentle pattern eases the body out of stress mode, lowers tension, and creates a sense of focus. The pauses between each breath bring a natural stillness that helps you feel centred. With regular practice, box breathing builds resilience, improves concentration, and leaves you with a more grounded, balanced state of minde specially useful when your mind is busy.
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Coherent Breathing
Coherent breathing brings the nervous system into balance. It activates the parasympathetic branch, responsible for rest, digestion, and recovery, while reducing activation of the stress driven sympathetic system. It also helps regulate heart rhythms and increases heart rate variability (HRV), which is a strong indicator of emotional resilience and physical health. When your breath and heartbeat become synchronised, the body enters a state of coherence a stable, calm internal rhythm that supports clearer thinking, better sleep, and emotional steadiness. Slower breathing also improves the efficiency of oxygen exchange in the lungs, supporting mental clarity and overall vitality.