I'm surprised no one has brought up box breathing (aka four square breathing) yet. https://www.livestrong.com/article/74944-box-breathing-technique/ https://www

I'm surprised no one has brought up box breathing (aka four square breathing) yet. https://www.livestrong.com/article/74944-box-breathing-technique/ https://www.livestrong.com/article/74944-box-breathing-techn... Short version: breathe in deep belly breaths for four seconds, hold for four seconds, breathe out for four seconds, hold for four seconds. Do this is a quiet and dark room and it helps with stress, anxiety, etc. I got into it when Joe Defranco mentioned a progressive version of this on his podcast: breathe in for one second, hold for one, breathe out for one, hold for one. Then breathe in for two seconds, hold for two, breathe out for two, hold for two. Then breathe in for three seconds, hold for three, breathe out for three, hold for three. So on and so forth. Most people can get to six seconds, but not much more past that. This progression technique has helped with my diaphragm strength and breath-bracing (I do a lot of heavy weight training).