These drills need no gear and only a few minutes. They are general wellness ideas, not medical advice.
1. Long exhale
Breathe in through your nose for four counts, then out through your mouth for six. Repeat five times.
2. Hand on belly
Rest a hand on your belly. Feel it rise as you breathe in and fall as you breathe out.
3. Square breathing
In for four, hold for four, out for four, hold for four. Trace the square a few times.
- Sit tall with loose shoulders.
- Breathe gently, never forced.
- Practice at the same hour daily.
- Stop if you feel lightheaded.
Build a full routine with the 30-day plan and fresh air habits.
Written for education. This is not medical advice.