Card · US Letter
Breathing techniques card
Step-by-step instructions for cyclic sighing, slow breathing and box breathing.
Based on the article: Breathing exercises for stress: what works according to research
Breathing techniques card
3 techniques from research
CYCLIC SIGHING (5 min): deep breath in through the nose → short second inhale → long breath out through the mouth
SLOW BREATHING (5–10 min): in for 4 sec → out for 6 sec ≈ 6 breaths a minute
BOX BREATHING (1–2 min): in 4 → hold 4 → out 4 → hold 4
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Morning | ||||||||||||||
| Afternoon | ||||||||||||||
| Evening |
Stop if you feel very dizzy or have chest pain.