1. 4-7-8 Breathing (Dr. Weil)
Inhale 4 counts, hold 7, exhale 8. Do 4 cycles when anxious. This daily life stress buster activates the vagus nerve, dropping heart rate within 60 seconds.
2. Box Breathing (Navy SEALs)
Inhale 4, hold 4, exhale 4, hold 4. Practice during commutes. A 2023 Journal of Occupational Health Psychology study showed 20% anxiety reduction in 5 minutes.
3. Alternate Nostril Breathing
Close right nostril, inhale left; close left, exhale right. Repeat 5 minutes. Balances brain hemispheres and lowers blood pressure (International Journal of Yoga).
4. Humming Bee Breath (Bhramari)
Inhale deeply, exhale with “mmm” hum. Vibrations calm the nervous system. Do before bed for deeper sleep.
5. Walking Meditation
Walk slowly, syncing breath with steps (inhale 3 steps, exhale 3). Grounds racing thoughts.
App-Free Reminder: Set phone wallpaper to “Breathe”—instant cue.
