Slow, guided breathing can calm your nerves, help you recover after exercise and prepare you for sleep. Follow the circle and breathe along.
How this works
Follow the circle: it grows as you breathe in, stays still while you hold, and shrinks as you breathe out.
- Box breathing: in 4, hold 4, out 4, hold 4
- 4-7-8 relaxing breath: in 4, hold 7, out 8
- Coherent breathing: in 5.5, out 5.5 (about 5.5 breaths a minute)
Breathe through your nose if you can. Stop and breathe normally if you feel lightheaded.
Stop exercising and rest if you feel pain, dizziness or unusual shortness of breath. Check with your doctor before starting a new exercise program.