number breathing exercises
These are breathing techniques that you can easily remember and practice. The key is starting with what feels comfortable and gradually building up the counts as you get more experienced. Regular practice when you’re calm helps make these tools automatically available during stressful moments.
balloon breathing
Imagine inflating and slowly deflating a balloon:
Breathe in for 5 counts (filling the balloon)
Hold for 2 counts (balloon is full)
Breathe out for 7 counts (slowly letting air out)
Repeat 5-8 times
Great for: Stress relief, anger management, or before important events
counting breath
A progressive counting technique that’s easy to remember:
Breathe in counting: 1-2-3-4-5
Breathe out counting: 5-4-3-2-1
Or count up to any number that feels comfortable (3, 6, 8, 10)
Repeat 5-10 times
Great for: Focus and concentration, homework time, or learning new skills
double time breathing
This technique uses a 1:2 ratio for deeper relaxation:
Breathe in for 4 counts
Breathe out for 8 counts (twice as long)
No holding – just smooth in and out
Repeat 6-10 times
Great for: Calming anxiety, before sleep, or when feeling wound up
rhythm breathing
A steady rhythm pattern that’s easy to maintain:
Breathe in for 6 counts
Pause for 2 counts
Breathe out for 6 counts
Pause for 2 counts
Repeat 5-8 times
Great for: Creating focus, sports performance, or when feeling scattered