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One of the simplest breathing patterns you can use is the 4-7-8 breathing technique: inhale for four counts, hold for seven, and exhale for eight. The extended exhale activates the vagus nerve and helps the nervous system shift out of the stress response.
Other useful patterns include box breathing, the physiological sigh, and pursed-lip breathing. Match the technique to the moment: 4-7-8 for calm and sleep, the physiological sigh for sudden spikes, box breathing for focus.