Press start and follow the circle.
Sit or lie down, never while driving or in water. If you feel dizzy, stop.
Pregnant, or managing a heart, lung or anxiety condition? Ask someone who knows your health first.
Give one a real week, not one panicked round. The body learns fast, and then they are yours for good.
Use it when you are activated, and before attempting any of the other practices.
The mistake that kills it. One panicked round when it is already too late. The nervous system learns by repetition, not intensity, so the pattern has to be familiar before you need it.
It worked when the exhale lengthens without you managing it.
Where these come from.
The physiological sigh was described by Jack Feldman and Mark Krasnow, and made widely known by Andrew Huberman.
Box breathing comes out of military tactical breathing.
Coherent breathing was named by Stephen Elliott, and studied clinically by Richard Brown and Patricia Gerbarg.
4-7-8 is Andrew Weil’s, drawn from pranayama.
Alternate nostril is nadi shodhana, and belongs to the yoga tradition, not to anyone.
The long exhale is the plain physiological principle underneath most of the others.
The words here are my own retelling. Go to the sources to do any of them properly.