The 5-minute starter routine

Minute 1: notice your natural breath. Minute 2: place one hand on the lower ribs. Minutes 3 and 4: inhale 4 seconds, exhale 6 seconds. Minute 5: breathe normally and notice the difference.

Use the pacer if counting distracts you.

  • Rule 1: Never force a bigger breath.
  • Rule 2: Stop if you feel dizzy or uncomfortable.
  • Rule 3: Practice at the same time for one week.

What to learn next

After a week, add diaphragmatic breathing and coherent breathing. Save box breathing for moments when holds feel comfortable.

For sleep, try the 4-7-8 method only after you know breath holds do not bother you.

Why an app helps

Counting is easy at first but annoying after a long day. A visual or haptic guide lets you relax into the rhythm.

Reminders also solve the beginner problem of forgetting to practice until stress is already high.

FAQ

How often should beginners practice?

Once daily for 3 to 5 minutes is enough to start.

Do I need special equipment?

No. A quiet chair and a timer are enough.