6 Emotional States & Moods and Breathing Techniques for each

1. Stress → Physiological Sigh

A powerful, science-backed breathwork technique that quickly reduces stress by releasing excess carbon dioxide and slowing the heart rate.

✅ How to do it:

1. Inhale deeply through the nose.

2. Just before reaching full capacity, take a quick second inhale.

3. Exhale slowly and completely through the mouth.

4. Repeat 2-3 times for instant stress relief.

2. Lack of Focus → Box Breathing (4-4-4-4 pattern)

Used by Navy SEALs, this technique balances oxygen levels, sharpens focus, and calms the mind.

✅ How to do it:

1. Inhale through the nose for 4 seconds.

2. Hold the breath for 4 seconds.

3. Exhale through the nose for 4 seconds.

4. Hold for 4 seconds before repeating.

5. Continue for 1-3 minutes to regain clarity.

3. Fatigued → Breath of Fire (Rapid, rhythmic nasal exhales)

A rapid breathing technique that boosts energy, increases oxygen, and activates the nervous system.

✅ How to do it:

1. Take a deep inhale through the nose.

2. Begin short, forceful exhales through the nose, engaging the lower belly (inhales happen passively).

3. Continue at a steady pace for 30-60 seconds.

4. Pause, take a deep breath, and repeat if needed.

⚠️ Avoid if pregnant or if you have high blood pressure.

4. Anxious → Extended Exhale Breathing (Inhale 4s, exhale 6-8s)

Activates the parasympathetic nervous system, calming anxiety and lowering heart rate.

✅ How to do it:

1. Inhale through the nose for 4 seconds.

2. Exhale slowly through the nose for 6-8 seconds.

3. Repeat for 2-5 minutes, ensuring each exhale is longer than the inhale.

5. Sleep Issues → 4-7-8 Breathing (Inhale 4s, hold 7s, exhale 8s)

Developed for relaxation, this technique slows brain activity and induces sleep.

✅ How to do it:

1. Inhale through the nose for 4 seconds.

2. Hold the breath for 7 seconds.

3. Exhale through the mouth for 8 seconds.

4. Repeat for 4-6 cycles before bed.

6. Anger → Cooling Breath (Inhale through curled tongue, exhale through nose)

Lowers internal heat and calms the nervous system, reducing anger and frustration.

✅ How to do it:

1. Curl your tongue into a tube (or purse your lips if unable).

2. Inhale slowly through the curled tongue or pursed lips.

3. Close your mouth and exhale through your nose.

4. Repeat for 1-3 minutes to cool the body and mind.