Slow Breathing: 

6x6 - Throughout the day focus on longer, slower and deeper breathing, being aware of the 6 sec inhale and 6 sec exhale as much as possible.

4,7,8 - Anytime you feel anxious or need a little reset just simply inhale for 4, hold for 7 and exhale for 8. Repeat this as much as needed with minimum 3x. 

3-6-9 - Also known as “relaxing. breath,” involves breathing in for 3 seconds, holding the breath for 6 seconds, and exhaling for 9 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep.

4-4-6-2- Use to calm down your nervous system and release anxiety. 4 seconds inhale, 4 seconds hold, 6 seconds exhale, 2 seconds hold. Exhale is out your mouth. Repeat 2-3 minutes. 

Deep Breathing: 

2 Part Breath - Inhale deeply into your belly first and chest second. Use anytime this you need to reset and connect deeply with yourself.

Wim Hof Retention - Inhale 30-40 breaths, then hold on exhale as long as you can, then inhale one more time for 15-20 sec. Best to repeat 3-4x every morning before breakfast.

Power Breath - Breath deep for 5-15 mins, holding at the end and squeezing your core, flexing all your muscles, lifting your legs, head up and pushing all energy to your head as if you were squeezing toothpaste. Best used on weekends and setting intention with your mind, visualizing things you want to release and let go of.

Rhythmical Breathing - 4 seconds inhale, 4 seconds exhale with deep saturation, then shorten the time to 2 seconds in, 2 seconds out, for the ultimate presence & coherence.

Instant Presence Meditation Throughout the Day: 

Pay attention to your breath on each exhale slow it down as much as you can. 

Pay attention to your body awareness and feel it expand (try starting with your hands) 

Pay attention to the silence behind the noise and go deeper and deeper into subtle, slow "ocean" like realms