The technique helps well with sleep disorders

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Asymmetrical breathing (breathing through a "tube")
The essence of the technique is to inhale through the taiwan telegram number database nose and exhale through the mouth, and make the exhalation five times longer than the inhalation. For example: inhale - three seconds, exhale - 15 seconds. But I offer a modification of the method, which is much easier to apply even in an extremely stressful situation.

How to do it. Take a deep breath through your nose, then slowly exhale through your mouth as if you were blowing into a narrow tube with resistance. In this way, you can achieve relaxation in just 5–6 breathing cycles.

It helps well in crisis situations, nervous tension, strong emotional reactions (hysteria, anger), panic attacks, OCD, anxiety disorders.



Resonant coherent breathing
The author of the technique is Wim Hof. The basic technique involves slow inhalations and exhalations of equal duration: six seconds for inhalation and six seconds for exhalation.

The author refers to studies proving that this technique evens out the work of the nervous system. But from my experience of using it, I want to note that compared to other techniques, it seems less effective.

How to do it. As I wrote above, you need to inhale and exhale for the same length: six seconds for inhalation and the same for exhalation.

In my opinion, the lack of a pause can make it difficult to relax. Especially in a stressful state, when it is difficult to maintain a uniform breathing rate, repeating the same intervals of inhalation and exhalation.

Moreover, if you rush too much, you can accidentally hyperventilate and even trigger a panic attack.
As we can see, not all breathing techniques are equally useful. And without practice, you can harm yourself. So be careful when choosing a method of calming down and listen to your feelings.

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