Slow breathing is one of the quickest ways to settle a busy mind. This card explains three practices step by step, with what each one is good for.
What’s inside
- Box breathing: in, hold, out and hold for four counts each.
- Longer out-breath: in for four, out for six, to wind down.
- Alternate-nostril breathing (nadi shodhana): a balancing practice often used before meditation.
Try them live with the breathing guide on the Practise page.
Printing tips
- Print on A4, or on US Letter with “fit to page”.
- Black-and-white printing works well.
- Keep finished pages together to see your progress.
General wellbeing information, not medical advice. Practise within your comfort, and talk to a health professional if you have a health condition.
