All techniques
Every practice — filter by difficulty, evidence, and length.
Difficulty
Evidence
Length
16 techniques
- Extended Exhale Breathing4 minDown-regulates arousalEasyPromising
- 4-0-8-0 Breathing7 minRapid parasympathetic activation during anxiety spikesEasyWell-Supported
- 3-Part Breathing (Dirga)10 minRe-centers attentionEasy to ModeratePromising
- Bellows Breath2 minEnergizes and lifts alertnessModeratePromising
- Slow Paced Breathing5 minRegulates emotional arousalEasyPromising
- 4-7-8 Breathing5 minPromotes rapid relaxationEasyWell-Supported
- Mindfulness of Breathing20 minDevelops mindfulness and present-moment awarenessEasyWell-Supported
- Box Breathing5 minReduces stress and anxiety (noticeable calm within minutes)EasyWell-Supported
- Coherent Breathing10 minMaximizes heart rate variabilityEasyWell-Supported
- Diaphragmatic Breathing8 minReduces stress and anxietyEasyWell-Supported
- Diaphragmatic Breathing for Acute Pain10 minReduces acute pain perceptionEasyWell-Supported
- Diaphragmatic Breathing for Hypertension10 minReduces systolic and diastolic blood pressureEasyWell-Supported
- Physiological Sighs3 minRapidly downregulates stressEasyWell-Supported
- Loving-Kindness Meditation20 minDevelops self-compassion and reduces self-criticismEasy to ModerateWell-Supported
- Breath Counting Meditation20 minDevelops concentration and mental disciplineEasyWell-Supported
- Right Nostril Breathing10 minIncreases alertness and energy levelsEasyWell-Supported