1. Box Breathing (4-4-4-4 Method)

Best for: Quick stress relief and focus

• Inhale through the nose for 4 seconds

• Hold for 4 seconds

• Exhale through the mouth for 4 seconds

• Hold for 4 seconds
  Repeat 4–6 times.

2. 4-7-8 Breathing

Best for: Relaxation before bed

• Inhale through the nose for 4 seconds

• Hold for 7 seconds

• Exhale slowly through the mouth for 8 seconds
  Do 4 rounds to start, increasing over time.

3. Equal Breathing (Sama Vritti)

Best for: Balancing mind and body

• Inhale for 5 seconds

• Exhale for 5 seconds

• Keep the rhythm steady, without pauses, for 1–3 minutes.

4. Alternate Nostril Breathing (Nadi Shodhana)

Best for: Mental clarity and energy

• Close your right nostril, inhale through your left

• Close your left nostril, exhale through your right

• Inhale through the right, exhale through the left
  Repeat for 5–10 cycles.

5. Belly Breathing

Best for: Daily grounding and calm

• Place one hand on your belly, one on your chest

• Inhale deeply, letting your belly rise

• Exhale slowly, letting your belly fall

• Keep shoulders relaxed; repeat for 2–5 minutes.

Tips for Success

• Find a quiet spot if possible.

• Sit comfortably with a straight spine.

• Start with just 1–2 minutes and build up.

Final Thought
Mindful breathing is like a reset button you carry everywhere. The more you practice, the more natural it becomes — and the quicker you can shift from stress to calm, anytime, anywhere.