Guides

Short, plain guides. Each one says what the research does and does not show, and links to it.

• Box breathingFour counts in, hold, out, hold. Even and easy to remember.
• 4-7-8 breathingA long, slow out-breath, often used at bedtime.
• Coherent breathingSmooth, equal breaths at about five and a half a minute.
• Physiological sighTwo breaths in through the nose, one long breath out. Cyclic sighing.
• Starting a meditation practiceHow long, how often, and what to do when your mind wanders.

These guides are general information, not medical advice. If you have a breathing, heart or mental health condition, or are pregnant, talk to your doctor before changing how you breathe.