Breathe: Calm Breathing

Breathe is a quiet place to slow down. Pick a pattern, follow the circle as it grows and settles, and let a calm voice count you through it. Four techniques, each for a different job. EQUAL BREATHING Steady in, steady out. The simplest pattern there is, for when you cannot concentrate. BOX BREATHING Four equal sides, with a hold at the top and the bottom. Used by nurses, athletes and the military to stay level under pressure. 4-7-8 BREATHING The relaxing breath, developed by Dr Andrew Weil. In for four, hold for seven, out for eight. Best before sleep. BREATH HOLDING TEST Measure how long you can comfortably hold, and watch that number grow over the weeks. MAKE IT YOURS Change the number of rounds right on the card, or build your own pattern with your own counts. Choose a calm guided voice or complete silence, and mix in rain, forest, waves, a stream or a crackling fire at whatever…