1. 4-4 Breathing
Breath in through your nose for 4 seconds, and then exhale through your nose for 4 seconds. Repeat this for 5 to 10 times. Bonus – place one hand on your belly to feel it rise and fall with each breath.
2. 4-6 Reset Breathing
Breath in through your nose for 4 seconds, and then exhale through your mouth for 6 seconds. Repeat this for 5 to 10 times. Bonus – place one hand on your belly to feel it rise and fall with each breath.
3. 4-6 Resonance Breathing
Breath in through your nose for 4 seconds, and then exhale through your mouth for 6 seconds. While breathing out do humming or chant AUM as you exhale. Repeat this for 5 to 10 times. Bonus – Close both your ears with your thumb to feel the resonance sensation in your brain.
Video Link: 4:6 Breathing Technique To Lower Your Heart Rate & Calm Down