Stress Relief and Mindfulness

Box breathing, also known as the four 4’s, is a very simple type of breathing that allows for the body and mind to “take a pause” by lowering heart rate and blood pressure. 

This breathing technique is a 2-4-6-2 cadence that prolongs the exhale which allows for the reduction in heart rate and blood pressure.

This breathing exercise places emphasis on the breath hold after the short inhale thus creating a greater tolerance for CO2. And a greater tolerance for CO2 allows for fewer needed breaths.

This instructional video is meant to help you slow your heart rate and blood pressure and activate the Vagus nerve for a more calming emotion.

Used widely by yoga instructors, this breathing exercise is used so that one may take charge of his/her breathing patterns and create a sense of calmness.

4-7-8 breathing is a breathing technique created by Dr. Andrew Weil and is used to relieve stress. Its protocol is as follows: breathe in through the nose for a four count using belly breaths, hold your breath for a seven count, and exhale through your nose for an eight count.

Nose breathing is the first of three steps to becoming a more efficient and healthier breather…the other two being the use of the diaphragm when breathing and to slow your breathing rate. Breathing through the nose allows less air into the lungs but gets more oxygen to the bloodstream.