Match Technique to Moment

Different situations call for different breathing.

Before a stressful event (presentation, interview, hard conversation): box breathing for 2-3 minutes can set a calmer baseline.

During a panic spike: extended exhale breathing can help you ride the first surge. Make the exhale long and slow, and continue with grounding or support if the episode lasts longer or feels unsafe.

For insomnia: try 4-7-8 breathing (in 4, hold 7, out 8). The long hold and extended exhale can feel sedating for some people.

For sustained focus: rhythmic breathing at 5.5 seconds in and 5.5 seconds out may support heart rate variability — a marker often linked to nervous system resilience.