- Box Breathing (equal timing for inhale-hold-exhale-hold).
- Cyclic Physiological Sighing (two nasal inhales to lungs full, followed by a full exhale to lungs empty, via the mouth).
- Cyclic Hyperventilation (deep nasal inhale and mouth exhales for 25 cycles, followed by 15-30 sec breath holds with lungs empty; then repeat).
Five minutes a day of cyclic sighing was the most effective practice for improving mood and various aspects of physiological arousal around the clock (not just during the breathing practice) and it assists sleep and heart rate variability and more.
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