3. 4-7-8 breathing
This technique, which is used in clinical practice to help alleviate anxiety and support stress management, focuses on a simple pattern of inhaling, holding and then exhaling. Like cyclic sighing, it also emphasises a slow exhalation.
One study which took people who had undergone bariatric surgery and specifically trained them in the 4-7-8 breathwork technique, found that they had significantly less anxiety compared with those who merely did deep breathing.
It involves initially inhaling for four seconds, then holding your breath for seven seconds, before finally exhaling for eight seconds.
The science of breathwork is rapidly expanding, and several techniques have been found to have benefits.
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