Which breathing exercise should you choose for your need?

Which breathing to choose based on how you feel?

Not all breathing techniques are equal. Each acts differently on your nervous system. Here is a comparison to help you choose the right technique for your situation.

Heart coherence (5-5)

The inhale 5s, exhale 5s rhythm is the most versatile. It regulates the autonomic nervous system via the baroreflex and suits daily stress management. Ideal for regular practice.

4-7-8 breathing

Popularized by Dr. Andrew Weil, this technique (inhale 4s, hold 7s, exhale 8s) is particularly effective for falling asleep. The very long exhale strongly activates the parasympathetic system.

Extended exhale (4-6)

The inhale 4s, exhale 6s rhythm promotes immediate relaxation. Recommended during intense stress or the onset of an anxiety attack: lengthening the exhale sends a signal of safety to the brain.

Box breathing (4-4-4-4)

Used by special forces, box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s) improves focus and mental clarity. Ideal for cognitive fatigue or before a demanding task.

Abdominal breathing

Breathing with the belly (not the chest) for 5 minutes releases bodily tension. Particularly suited to physical tension: shoulders, jaw, knotted stomach.

Common mistakes

• Forcing the inhale: the inhale should be natural, not forced. It's the exhale that does the work.
• Holding your breath out of anxiety: if the hold stresses you, remove it and lengthen the exhale.
• Practicing too little: the benefits appear with consistency (a minimum of 3 minutes a day).