breathing techniques that measurably calm you down
tested most of these mid-panic, not just in a candlelit studio. results vary by nervous system
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1
physiological sigh
double inhale through the nose, long slow exhale through the mouth. one cycle actually changes something. my go-to before a hard class
2
box breathing (4-4-4-4)
inhale 4, hold 4, exhale 4, hold 4. good for focus, less good for calming down fast (modify as needed if the holds make you tense up more)
3
4-7-8 breathing
inhale 4, hold 7, exhale 8. dr. andrew weil's version. this one is for sleep, not for a stressful meeting, don't confuse the use cases
4
extended exhale (in for 4, out for 8, no hold)
simpler than 4-7-8 and almost as effective for me. breathe first, think second
5
coherent breathing, 5 in 5 out
less dramatic than the others but good for a whole class of students at once
6
alternate nostril breathing (nadi shodhana)
takes practice to not feel silly doing it. helpful before bed more than mid-crisis
7
humming bee breath (bhramari)
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