If breathing exercises feel like a chore, the pattern is wrong. The four patterns below are short, repeatable, and easy to begin. Pick one. Repeat it for three nights before adding another.
Box breathing (4-4-4-4)
Inhale for 4 seconds. Hold for 4. Exhale for 4. Hold for 4. Repeat four times. The square shape is what makes it feel predictable.
The physiological sigh
Two short inhales through the nose, then one long exhale through the mouth. Repeat three times. Used by neuroscientists for fast downregulation.
4-7-8 breathing
Inhale for 4. Hold for 7. Exhale for 8. Repeat four times. The long exhale activates the parasympathetic branch and is the most useful of the four for falling asleep.
Resonance breathing
Inhale for 5.5 seconds. Exhale for 5.5 seconds. Repeat for two minutes. The 5.5-second rhythm syncs heart-rate variability.
Pick the pattern you will actually repeat — not the one that sounds the most impressive.
