# Most efficient breathing techniques 

By [Untitled](https://paragraph.com/@0x1a099e4d0aaed6bb8516bde6d453009c7e17f1ca) · 2023-01-27

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A study conducted by a group of scientists from Stanford University made it possible to prove the fact that even 5 minutes of daily breathing exercises can improve mood, reduce anxiety, and bring clarity to thoughts. One of the common types of breathing techniques is box breathing. In this case, first inhale, then hold the breath, then exhale again, and hold the breath. It is important that each stage lasts an equal number of seconds. Experts recommend imagining movement in a square, in which each of the parties is responsible for one of the mentioned actions. Another effective tactic is called cyclic sighs. We are speaking about a normal breath for 4 seconds, then the second breath follows, then slow exhalation for 8 seconds. You can adjust the time intervals according to your wishes. Another well-established technique is cyclic hyperventilation followed by breath-holding. To perform it, you need to inhale for 2 seconds, then exhale for 1 second. Repeat cyclic hyperventilation at least 30 times and then hold your breath for 10 seconds. All these techniques are incredibly effective and allow you to significantly reduce the level of anxiety. The technique of cyclic sighs showed the maximum efficiency. Practicing such breathing, you can quickly calm down, put your thoughts in order, significantly cheer yourself up.

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*Originally published on [Untitled](https://paragraph.com/@0x1a099e4d0aaed6bb8516bde6d453009c7e17f1ca/most-efficient-breathing-techniques)*