Rest, Recover & Relax.

Five tranquilizing breathing exercises. One 20-minute routine.

Here’s a 20-minute breathing routine to help you switch off stress and find inner calm.

The routine begins by regulating the Autonomic Nervous System with some Box Breathing. This exercise helps to balance the sympathetic and parasympathetic branches of the ANS, promoting a sense of calm and relaxation.

The routine then transitions to Pyramid breathing and a slow breathing ladder, which further activates the Parasympathetic Nervous System and enhances feelings of relaxation.

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You can add the below patterns to the free RESPIRA Cadence Timer and breathe to guided audio or a visual cue.

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1. Deep Breaths - Lets warm up with 3 deep breaths.
   
   • Inhale through your nose, filling your lower diaphragm with air.
   • Breathe out through your mouth, letting it go.

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2. Box Breathing - 4:4:4:4 / x10 Cycles
   
   • Inhale 4s (Nose)
   • Hold 4s
   • Exhale 4s (Nose or Mouth)
   • Hold 4s

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3. Peace Pyramid - 4:0:4:4 / x15 Cycles
   
   • Inhale 4s (Nose)
   • Exhale 4s (Nose or Mouth)
   • Hold 4s

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4. Slow Breathing Ladder - 4:8 / x15 Cycles
   • Inhale 4s (Nose)
   • Exhale 8s (Nose or Mouth)
   
   5:10 - 12 Cycles
   • Inhale 5s (Nose)
   • Exhale 10s (Nose or Mouth)
   
   6:12 - x10 Cycles
   • Inhale 6s (Nose)
   • Exhale 12s (Nose or Mouth)

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5. Humming - 4:6 / x12 Cycles
   
   • Inhale 4s (Nose)
   • Exhale 6s (Exhale for 6 seconds while humming - allowing your throat to vibrate with an MMMMM sound.)

Experiment by increasing the cycles and lengthening the breath durations to deepen the feelings of relaxation.

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If you’d like to try a breathing routine for better sleep, please read:

Breathing for Better Sleep

Much love,
TEAM RESPIRA

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DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol.