Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen. Take a deep breath in through the nose, allowing your abdomen to rise while your chest remains relatively still. Exhale slowly through your mouth, feeling your abdomen fall.
Sit or lie down in a comfortable position. Inhale quietly through your nose for a count of 4. Hold your breath for a count of 7. Exhale completely through your mouth, making a whoosh sound, for a count of 8. Repeat the cycle for 4 breaths initially.
Sit upright in a comfortable chair with your feet flat on the floor. Inhale through your nose for a count of 4. Hold your breath for a count of 4. Exhale slowly through your mouth for a count of 4. Hold your breath for a count of 4.
Sit or lie down in a comfortable position. Inhale slowly through your nose for a count of 2. Pucker your lips as if you were going to whistle. Exhale slowly and gently through your pursed lips for a count of 4. Repeat for 5-10 minutes.
Sit or lie down comfortably. Inhale gently through your nose for a count of 5. Exhale gently through your nose for a count of 5. Continue breathing in this pattern for 10-20 minutes.
Sit or lie down in a comfortable position. Close your eyes and take a few deep breaths. Imagine a peaceful scene, such as a beach or a forest. As you inhale, imagine that you are breathing in calmness and relaxation. As you exhale, imagine that you are releasing stress and tension.