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5-7-3 Breathing

Breathe in through nose for 5 seconds, breathe out for 7 seconds, again through your nose, and hold your breath for 3 seconds. This should be done by people who do not have severe anxiety. Also, if you are pregnant or suspect you are pregnant, skip the three-second breath hold count since breath holds can harm a fetus.

Belly Breathing

As you inhale through the nose, breathe with the diaphragm/belly. The belly goes out with each breath instead of the chest rising. Use the whole lung when belly breathing.

Nose Breathing

When possible, breathe in and out through the nose. This allows you to develop a greater tolerance for carbon dioxide which causes fewer breaths. Mouth breathing also does not filter the air you breathe in and increases the chances of illness.

Sleep on Right Side

This position allows you to breathe more easily through your left nostril which is correlated to the vagus nerve which lowers blood pressure and heart rate

Interval training

When working out (e.g. walking) do continuous heart rate change…15 seconds speed walking followed by 20 seconds at regular speed. Repeat.

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General Data – 4/7/8 Instruction
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. Also, the exhale that is longer than the inhale can cause a lower heart rate and blood pressure.
General Data – 4/7/8 Breathing
4-7-8 breathing is a breathing technique created by Dr. Andrew Weil and is used to relieve stress.
General Data – Box Breathing Instruction
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. Inhale through the nose for a four count, hold your breath for a four count, exhale–again, through the nose–for a four count, and hold your breath again for a four count. Repeat. It’s that simple but works wonders on recalibrating the mind and body.
General Data – Box Breathing
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.
General Data – Nose Breathing
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.
General Data – CO2 Tolerance
Oxygen intake is a necessity for us to exist. But what most people don’t know is CO2 is just as important of a chemical as oxygen in human existence. You need to train your body to build up a tolerance of CO2 to be healthier, both mentally and physically.