Which technique, and when
Before sleep, during a work break, in a moment of anger, before a presentation. Which technique to pick for the situation, and why.
5 min read
The app already suggests a technique, but it helps to know what to choose when you want something particular. Let's go situation by situation.
Before sleep
4-7-8 or Extended Exhale. In both, the exhale is clearly longer than the inhale, and the heart slows on the exhale.
4-7-8 is stronger, but a seven-second hold doesn't suit everyone. If the hold feels hard, Extended Exhale does the same job with a shorter one.
Left Nostril Breathing is also for the evening: through the left nostril only, four in and six out.
Do it before you get into bed, not in it — keeping a lit screen in front of you doesn't help sleep.
During a work break, to gather your attention
Box Breathing or Triangle Breathing. A counted rhythm ties your attention to a single task.
Two or three minutes is enough. These are the most useful right before a meeting or a piece of work that needs focus.
In a moment of anger or tension
The Physiological Sigh. One to three repeats is usually enough — this technique isn't meant to be sustained for minutes, it is for sudden tension.
The body already does this by itself. Doing it deliberately means bringing that reflex forward.
When you feel sleepy or dull
The Energizing Breath. It is capped at one minute, and that is deliberate: fast breathing for longer can make you dizzy.
Right Nostril Breathing is a gentler option: no fast breathing, just an even rhythm through the right nostril.
Don't do either late in the day; the app warns you anyway.
When your breathing feels tight
Pursed Lip Breathing. This is the technique taught in pulmonary rehabilitation, developed for the feeling of breathlessness.
It can be done without a screen while climbing stairs or when your breath gets tight: three seconds in through the nose, six seconds out through pursed lips.
On a hot day
Cooling Breath. Air drawn between the teeth leaves a clear coolness in the mouth.
The feeling is real, but it doesn't lower your body temperature — that was measured, and it didn't drop. The coolness is in the mouth and throat.
When your mind is scattered
Alternate Nostril. Following the finger, the nostril and the rhythm at once leaves the mind no room for anything else.
It is the technique in the app that demands the most coordination, which is why it is one of the last to unlock.
When you just want to calm down
Coherent Breathing or Deep and Slow. Neither has a hold, there is nothing to count, only a slow wave.
For anyone new to breathing exercises these are the best start. That is why they are open from the beginning.
For morning energy without fast breathing
Kapalabhati is a stimulating technique, but it is also the one to approach most carefully. If you have a health note, the app steers you away from it.
If none of the warnings apply to you and you are curious, the first session comes slow and single-round anyway.
If you can't decide
Take the suggestion at the top of the list. It is chosen from your goal, the time of day, your recent sessions and what you have done today — most of the time it is a sensible pick.