• Patterncalm breath, belly rises first
• Duration5 min
• LevelBeginner

The foundation of every technique. The diaphragm is your main breathing muscle; using it consciously relaxes neck and shoulders and moves more air with less effort.

1. Lie on your back, one hand on the belly, one on the chest.
2. Inhale through the nose – the belly hand rises, the chest hand barely moves.
3. Let the air flow out; the belly sinks by itself.

Coaching cue: “Breathe into my hand” – place a hand on the client’s belly for instant feedback.

• Pattern4 s in · 6 s out
• Duration3–5 min
• LevelBeginner

The simplest lever in breathwork. Your heart rate drops as you exhale, so a longer exhale shifts the balance noticeably towards calm. Works anywhere – in a meeting, in traffic, before a difficult conversation.

1. Inhale calmly through the nose for 4 seconds.
2. Exhale slowly for 6 seconds through the nose or slightly open lips.
3. If it feels easy, extend to 4-8.

Coaching cue: Count the exhale out loud for the group for the first rounds – it anchors the rhythm.

• Pattern4 s in · 8 s out
• Duration3–10 min
• LevelBeginner

The exhale is twice as long as the inhale, slowing you to about five breaths per minute. A natural next step after 4-6 and ideal for the evening.

1. Inhale through the nose for 4 seconds.
2. Exhale evenly for 8 seconds.
3. If the long exhale is hard, start with 3:6.

Coaching cue: Let beginners hum the exhale – it lengthens it without counting.

• Pattern2 inhales (nose) · long exhale (mouth)
• Duration1–5 min
• LevelBeginner

The double inhale reopens collapsed air sacs, the long exhale activates the parasympathetic system. In a Stanford study, five minutes of cyclic sighing a day improved mood more than mindfulness meditation (Balban et al., 2023).

1. Inhale deeply through the nose.
2. Without exhaling, top up with a second short sniff.
3. Exhale slowly and completely through the mouth.

Coaching cue: Teach it as the “emergency brake” – the one technique every client should know by heart.

• Pattern4 in · 7 hold · 8 out
• Duration4 rounds
• LevelBeginner

The best-known technique for falling asleep, popularised by Dr Andrew Weil. At about three breaths per minute it slows breathing dramatically; research on sleep is limited, but as an evening ritual it works well.

1. Rest the tip of the tongue behind the upper front teeth.
2. Inhale through the nose for 4 seconds.
3. Hold for 7 seconds.
4. Exhale audibly through the mouth for 8 seconds.

Coaching cue: Start beginners with 2-3.5-4 – the ratio matters, not the length.

• Pattern4 s in · 8 s humming out
• Duration3–5 min
• LevelBeginner

The “bee breath” from pranayama. Humming lengthens the exhale automatically, and the vibration turns attention inward. Perfect for anyone who finds counting too technical.

1. Sit comfortably and close your eyes; optionally close the ears gently with your index fingers.
2. Inhale calmly through the nose.
3. Exhale with closed lips on a deep, even “mmm”.

Coaching cue: In groups, let everyone hum on the same pitch – it creates calm and connection.

• Pattern2 s nose in · 4 s lips out
• Duration2–5 min
• LevelBeginner

A technique from respiratory physiotherapy, also used in pulmonary rehab. Gently pursed lips slow the airflow and keep the airways open – helpful after exertion and when entering cold water.

1. Inhale through the nose for 2 seconds.
2. Purse your lips as if to make a candle flicker.
3. Exhale evenly through the lips for 4 seconds or longer.

Coaching cue: Use the candle image – clients immediately find the right lip tension.

• Pattern5 s in · 7 s out, throat slightly narrowed
• Duration5–10 min
• LevelBeginner

The classic yoga breath: a slight narrowing of the throat creates a soft sound like waves. The sound makes the breath audible and even – ideal during yoga, walking or sauna breaks.

1. Exhale through the mouth as if fogging a mirror (“haaa”).
2. Close the mouth and keep the narrowing in the throat.
3. Breathe in and out through the nose with a soft ocean sound.

Coaching cue: “Fog the mirror, then close the mouth” – the fastest way to teach the sound.

• Patternbelly · ribs · chest, long exhale
• Duration5 min
• LevelBeginner

One of the first exercises in classical pranayama. You fill the lungs in three stages – belly, ribs, upper chest – and empty them in reverse, learning to use your whole breathing space.

1. Lie down or sit tall, one hand on the belly, one on the chest.
2. Breathe into the belly, then the side ribs, then the upper chest.
3. Exhale slowly: chest, ribs, belly. The pacer announces each stage.

Coaching cue: Have clients place their hands on each area in turn so they can feel where the breath goes.

• Patterninto the side ribs · long exhale
• Duration3–5 min
• LevelBeginner

You direct the breath into the side and back ribs while the abdominal wall stays gently engaged. From Pilates – ideal when you need a stable core and deep breathing at the same time.

1. Place your hands on the lower side ribs.
2. Inhale through the nose and widen the ribs into your hands.
3. Exhale through slightly open lips and feel the ribs draw in.

Coaching cue: A resistance band around the ribs gives clients clear tactile feedback.

• Patternin through the rolled tongue · out through the nose
• Duration3–5 min
• LevelBeginner

A pranayama traditionally described as cooling: air flows over the moist, rolled tongue and feels noticeably cool. The slow nasal exhale makes it calming too – lovely on hot days or after the sauna.

1. Roll the tongue into a tube and extend it slightly.
2. Inhale through the tongue for 4 seconds.
3. Close the mouth and exhale through the nose for 6 seconds.
4. Can’t roll your tongue? Use sitkari.

Coaching cue: Mention up front that not everyone can roll the tongue – it is genetic, not a skill.

• Patternin through the teeth · out through the nose
• Duration3–5 min
• LevelBeginner

The alternative to sitali for everyone who cannot roll their tongue. You inhale through closed teeth with parted lips, creating a soft hiss and a cool sensation.

1. Close the teeth gently and part the lips.
2. Inhale through the teeth for 4 seconds with a soft hiss.
3. Exhale calmly through the nose for 6 seconds.

Coaching cue: Offer sitali and sitkari together so everyone in the group can join.

• Pattern4 s in · 12 s chanting “Om”
• Duration5 min
• LevelBeginner

On the exhale you chant a long “Ooommm”. Chanting stretches the exhale to ten seconds and more, and the vibration draws attention inward. Without the spiritual context, a deep hum works just as well.

1. Inhale deeply and calmly through the nose.
2. Chant “Ooo” on the exhale and let it flow into a long “mmm”.
3. Notice the vibration in chest and head.

Coaching cue: For corporate groups, frame it as “vocal exhale” – same effect, no barrier.

• Patterncalm in · long, deep “Voo”
• Duration3–5 min
• LevelBeginner

From somatic therapy (Peter Levine’s Somatic Experiencing): a deep, resonant “Vooo” on the exhale makes the belly and chest vibrate. Many people experience it as especially grounding when they feel shaken.

1. Inhale calmly through the nose.
2. On the whole exhale, sound a deep “Vooo”, like a foghorn.
3. Pause briefly and notice before the next inhale.

Coaching cue: Demonstrate first and laugh about it – it lowers the barrier for the whole group.

• Patternin left · out right
• Duration3–5 min
• LevelAdvanced

Always inhale through the left nostril and exhale through the right. In yoga tradition the left side is considered cooling and calming; what you clearly feel is the slow pace and focused attention.

1. Close the right nostril with your thumb and inhale left.
2. Close the left with your ring finger and exhale right.
3. Repeat calmly. Skip it with a blocked nose.

Coaching cue: Explain the traditional view honestly – the measurable effect comes from the slow rhythm.

• Pattern4 in · 4 hold · 4 out · 4 hold
• Duration3–5 min
• LevelBeginner

Four equal phases form a square. Made famous by military and first responders who use it to stay functional under stress. The rhythm anchors attention, the pauses train CO₂ tolerance.

1. Inhale for 4 seconds.
2. Hold loosely for 4 seconds.
3. Exhale for 4 seconds.
4. Hold empty for 4 seconds – and repeat.

Coaching cue: Draw the square in the air with your finger while guiding – visual learners follow instantly.

• Pattern4 s in · 4 s out
• Duration5 min
• LevelBeginner

Inhale and exhale are exactly the same length, without pauses. The ideal entry point for a smooth, even breath – extend to 5-5 or 6-6 and you arrive at coherent breathing.

1. Inhale through the nose for 4 seconds.
2. Exhale through the nose for 4 seconds.
3. Keep the flow soft and continuous.

Coaching cue: Use it as a warm-up before any longer session.

• Pattern4 in · 4 hold · 4 out
• Duration3–5 min
• LevelBeginner

Box breathing’s little sister: three equal phases, without the empty hold. A gentler alternative for anyone who finds the empty pause uncomfortable.

1. Inhale for 4 seconds.
2. Hold loosely for 4 seconds.
3. Exhale for 4 seconds and inhale straight away.

Coaching cue: Offer it to clients who feel tight in the chest during box breathing.

• Pattern5.5 s in · 5.5 s out
• Duration10–20 min
• LevelBeginner

At about six breaths per minute, breathing, heartbeat and blood-pressure regulation swing in sync and heart rate variability rises markedly. In a direct comparison, six breaths per minute raised HRV more than box or 4-7-8 breathing (Marchant et al., 2025).

1. Inhale softly through the nose for 5.5 seconds.
2. Exhale softly for 5.5 seconds without pausing.
3. Don’t breathe deeper than needed – the flow should feel effortless.

Coaching cue: Pair it with an HRV chest strap – seeing the curve rise motivates clients to practise daily.

• Pattern6 s in · 7.3 s out
• Duration10–20 min
• LevelAdvanced

The individual resonance frequency of most adults lies between about 4.5 and 7 breaths per minute. This variant covers the lower end – for anyone comfortable at 5.5 who wants to test whether an even slower pace raises their HRV further.

1. Inhale softly for 6 seconds.
2. Exhale softly for 7 to 8 seconds, no pauses.
3. If you feel tingling, go back to 5.5.

Coaching cue: Test several paces with an HRV sensor and let the data decide.

• Patternleft in · right out · right in · left out
• Duration5 min
• LevelAdvanced

One of the core pranayama practices. The slow pace and the fine motor task bundle attention completely – ideal before learning, work or meditation. The pacer tells you which nostril is next.

1. Close the right nostril with the thumb and inhale left.
2. Close left with the ring finger, open right and exhale right.
3. Inhale right, switch and exhale left – that is one round.

Coaching cue: Teach the hand position (Vishnu mudra) first, without breathing, so the mind is free.

• Pattern4 in · 16 hold · 8 out
• Duration5 min
• LevelAdvanced

The classic pranayama ratio with a long hold after the inhale. The hold is four times the inhale, the exhale twice. It trains concentration and calm during breath-holds – one of the most demanding calm techniques.

1. Inhale for 4 seconds.
2. Hold for 16 seconds with a relaxed throat and face.
3. Exhale slowly for 8 seconds. Too long? Start with 2:8:4.

Avoid with cardiovascular disease, high blood pressure or during pregnancy.

Coaching cue: Watch for jaw clenching during the hold – it shows the ratio is too ambitious.

• Patterninhale in 3 stages with pauses · long exhale
• Duration5 min
• LevelAdvanced

You inhale in three stages with a short pause between each. It refines breath control and shows how precisely you can steer each phase; the long final exhale calms.

1. Inhale a third and pause.
2. Inhale the second third and pause.
3. Inhale the last third, pause, then exhale slowly and fully.

Coaching cue: Ask clients to feel where each third lands – belly, ribs, chest.

• Patternbreathe less and more quietly
• Duration5–10 min
• LevelAdvanced

Many people chronically breathe a little too much. The Buteyko approach trains the opposite: breathe quietly and lightly through the nose until a gentle air hunger appears. This builds CO₂ tolerance and calms everyday breathing. Track progress with the BOLT test.

1. Sit upright, mouth closed.
2. Breathe so quietly you can barely hear yourself.
3. Reduce the volume gently until a slight air hunger appears and hold that state for a few minutes.

Coaching cue: Air hunger should be mild – if the breath becomes jerky, it is too much.

• Patternin and out through the nose
• Durationall day
• LevelBeginner

Not a technique – a rule: breathe through the nose at rest and under stress, especially in the first 30 to 60 seconds of a stressor such as entering cold water. The nose filters, humidifies and slows the airflow and keeps you in a calmer state.

1. Check during the day whether your mouth is closed.
2. Walk and train at low intensity with nasal breathing only.
3. If you have to switch to the mouth, the pace is too high for now.

Coaching cue: Make it a group rule for the first minute in the ice – it changes everything.

• Pattern30 deep breaths · hold empty · 15 s full hold
• Duration3–4 rounds
• LevelAdvanced

Named after Dutch extreme athlete Wim Hof; technically cyclic hyperventilation with breath retention. In an experiment, participants trained in this breathing, cold exposure and meditation showed a strong adrenaline release and a dampened inflammatory response to a bacterial toxin (Kox et al., 2014).

1. Sit or lie down comfortably.
2. Take 30 deep breaths – belly, then chest – and let go without force.
3. After the last exhale, hold on empty lungs until the urge to breathe comes; tap “Next”.
4. Inhale fully and hold for 15 seconds. Three to four rounds – the pacer shows your hold times.

Tingling and light-headedness are normal. Never practise in or near water – not even right before an ice bath.

Coaching cue: Never let a group stand during retention – always seated or lying, with space around each person.

• Pattern35 deep breaths · hold · visualise warmth
• Duration3 rounds
• LevelAdvanced

Named after the Tibetan g-tummo meditation of inner heat. The modern form resembles Wim Hof breathing, combined with visualising warmth spreading from the core. In experienced meditators, measurable rises in core temperature were observed during traditional practice (Kozhevnikov et al., 2013).

1. Sit upright.
2. Take 35 deep, powerful breaths.
3. Hold after the exhale and imagine warmth spreading from the belly through the body.
4. Inhale fully, hold 15 seconds, release. Three rounds.

Seated or lying only, never in or near water.

Coaching cue: Guide the visualisation slowly and concretely – “a warm glow behind the navel”.

• Pattern30 short exhales · 30 s rest
• Duration3 rounds
• LevelAdvanced

A traditional cleansing practice from yoga. Short, active exhales driven by snapping the belly in; the inhale is passive. Stimulating and warming – a perfect wake-up in the morning.

1. Sit tall, hands on the belly.
2. Exhale sharply through the nose by drawing the belly in.
3. Let the belly release – the inhale happens by itself.
4. After 30 pumps, breathe calmly for 30 seconds.

Not on a full stomach, during pregnancy, with high blood pressure, heart disease or epilepsy.

Coaching cue: Focus clients on the exhale only – most beginners actively inhale too much.

• Patternfast, even nasal breathing
• Duration3 rounds of 30–60 s
• LevelAdvanced

From Kundalini yoga and similar to kapalabhati, but with equal emphasis: inhale and exhale are equally strong and fast, about two to three breaths per second, driven by the belly. Strongly energising and warming.

1. Sit tall, mouth closed.
2. Breathe rapidly and rhythmically in and out through the nose, the belly pumping.
3. After 30 to 60 seconds, breathe calmly and notice.

Not during pregnancy, with high blood pressure, heart disease or epilepsy.

Coaching cue: Start at half speed – rhythm beats tempo.

• Pattern20 strong breaths (1 s in · 1 s out) · 30 s rest
• Duration3 rounds
• LevelAdvanced

Unlike kapalabhati, inhale and exhale are equally active and forceful – like a bellows. It produces a lot of energy and heat in a short time and is often used before physical performance.

1. Sit tall, shoulders relaxed.
2. Inhale forcefully through the nose and exhale just as forcefully, about one second each.
3. After 20 breaths, breathe normally for 30 seconds.

Reduce speed and force immediately if you feel dizzy.

Coaching cue: Keep the shoulders still – the movement comes from the belly.

• Patternin right · out left
• Duration3–5 min
• LevelAdvanced

The counterpart to the moon breath: always inhale through the right nostril and exhale through the left. Traditionally considered warming and activating – a calm alternative to the fast activation techniques in the morning.

1. Close the left nostril with the ring finger and inhale right.
2. Close the right with the thumb and exhale left.
3. Repeat calmly and without force.

Coaching cue: Pair sun and moon breath in one session so clients can compare.

• Patterndeep in · tongue out, strong “Ha”
• Duration5 repetitions
• LevelBeginner

From hatha yoga, releasing face, jaw and throat: after a deep inhale you stick out the tongue, open the eyes wide and exhale forcefully with a “Ha”. Liberating for jaw tension – and it makes most people laugh.

1. Inhale deeply through the nose.
2. Open the mouth wide, stretch the tongue towards the chin and exhale strongly with “Ha”.
3. Repeat five times.

Coaching cue: Perfect ice-breaker at the start of a workshop.

• Patterndeep in · hold & tap the chest · “Huh”
• Duration3 rounds
• LevelAdvanced

A powerful activation drill from the Chief Ice Officer® method: after a deep nasal inhale you hold and tap the chest – fingertips, then palms, then fists – followed by a forceful “HUH” exhale while folding forward. Ideal before training or cold.

1. Inhale deeply through the nose.
2. Hold and tap the chest – fingertips, palms, fists.
3. Exhale with a forceful “Huh” while folding forward.
4. Breathe normally, then start the next round.

Standing only with a stable stance; not with cardiovascular disease.

Coaching cue: Count the tapping phases out loud – it keeps the group together.

• Patterndeep rhythmic in · humming out
• Duration3–5 min
• LevelBeginner

Also from the Chief Ice Officer® method: deep, rhythmic breathing combined with a vocalised, humming exhale. The steady rhythm activates, the humming lengthens the exhale and keeps the mind quiet – energy and grounding in one.

1. Inhale deeply and rhythmically through the nose.
2. Exhale humming, with noticeable vibration in chest and head.
3. Keep a steady rhythm without forcing.

Coaching cue: Let the group find a shared rhythm – it builds energy fast.

• Patternslow → medium → fast, fixed order
• Durationabout 4 min
• LevelAdvanced

A structured sequence moving through slow, medium and fast rhythms in a fixed order. In a few minutes you experience how differently breathing rates act on body and mind. The pacer announces every change.

1. 1 minute slow: 5 seconds in, 5 out.
2. 1 minute medium: 2 seconds in, 2 out.
3. About 50 seconds fast, then breathe normally for 30 seconds and notice.

The fast phase is a brief hyperventilation: seated or lying only, never in or near water.

Coaching cue: Ask clients after each phase what changed – it builds body awareness.

• Patternnormal exhale · hold until the first urge
• Duration1 min
• LevelBeginner

The BOLT score (Body Oxygen Level Test) comes from Buteyko practice and roughly shows how sensitively you react to CO₂. It is not about maximum holding but the first clear urge to breathe. A practical guide: under 20 seconds leaves room to improve, 20–40 is good, over 40 very good. Not a medical test – but a great progress marker.

1. Breathe normally through the nose for a minute.
2. Exhale normally and pinch your nose.
3. Tap “Next” at the first clear urge to breathe.
4. Breathe on calmly through the nose.

Coaching cue: Measure at the start and end of a programme – progress is the best motivator.

• Pattern8 × 30 s holds, rests from 90 to 30 s
• Durationabout 12 min
• LevelAdvanced

A classic freediving protocol: the hold stays the same, the recovery breaks get shorter. CO₂ rises from round to round and you learn to stay relaxed with the urge to breathe. Advanced practitioners use about half their maximum hold.

1. Lie down comfortably, no water nearby.
2. Breathe calmly in the breaks – no hyperventilation.
3. Hold for 30 seconds after a normal inhale.
4. Stop and breathe calmly if it gets too uncomfortable.

Never in water or in the bath. Breath-holds in water only under supervision in proper apnea training.

Coaching cue: Teach hook breathing before any apnea table.

• Pattern2-min rest · holds 20 → 60 s
• Durationabout 13 min
• LevelAdvanced

The counterpart to the CO₂ table: the rest stays at two minutes while the hold increases each round, training tolerance to falling oxygen. The pacer’s beginner version goes from 20 to 60 seconds.

1. Lie down – dry only.
2. Breathe calmly in the breaks.
3. Hold after a normal inhale as long as the pacer shows.
4. Stop as soon as it becomes clearly uncomfortable.

Never in water, in the bath or alone near water.

Coaching cue: Keep logs – clients see their tolerance grow week by week.

• Patternexhale · pinch nose · nod · breathe calmly
• Duration3 rounds
• LevelBeginner

A well-known Buteyko exercise for a blocked nose: a gentle breath-hold with soft movement raises CO₂, and many people then breathe more freely through the nose. A handy trick before any nasal-breathing practice.

1. Exhale normally through the nose.
2. Pinch your nose and nod your head slowly.
3. Hold until a clear but moderate urge to breathe – then tap.
4. Breathe calmly through the nose and repeat after 30 seconds.

Coaching cue: Use it as the first step of every nasal-breathing session in cold season.

• Patternquick in · short hold & squeeze · out
• Duration3 repetitions
• LevelAdvanced

The recovery breath from freediving: after a long hold you inhale quickly, hold briefly with gentle pressure in the upper body and release. It stabilises blood pressure and speeds up oxygen uptake after apnea. Anyone doing breath-hold training should know it in their sleep.

1. Inhale quickly and deeply.
2. Hold for 2–3 seconds while gently tensing torso and throat.
3. Exhale passively and repeat three times.

Coaching cue: Drill it dry until it is automatic – it is a safety skill, not an option.

• Patternnatural breath, just observe
• Duration10–20 min
• LevelBeginner

The foundation of Vipassana meditation: you don’t change the breath, you simply observe it – right where the air passes the nostrils. When the mind wanders, you return without judgment. Attention training that complements every other technique.

1. Sit upright and comfortably, eyes closed.
2. Rest your attention on the area below the nose.
3. Observe every breath without changing it.
4. When the mind wanders, return kindly.

Coaching cue: End active sessions with two minutes of Anapana to integrate.

• Patterncount each exhale from 1 to 10
• Duration10 min
• LevelBeginner

A classic Zen starting exercise: count each exhale from one to ten, then start again at one. Lose count? Simply start over. Counting gives the mind a clear task and shows how often it wanders.

1. Breathe naturally through the nose.
2. Count silently on each exhale: one, two … up to ten.
3. Start again at one – or whenever you lose count.

Coaching cue: Normalise losing count – it is the exercise, not a failure.

• Pattern3 steps in · 2 steps out
• Durationwhile running
• LevelBeginner

Rhythmic running breathing couples the breath to your steps: three steps in, two steps out. With the odd number, the foot on which you exhale alternates with every breath. The principle was popularised by US running coach Budd Coates.

1. Start running easily and find your rhythm.
2. Inhale over three steps, exhale over two.
3. At higher pace switch to 2:1.

Coaching cue: Teach it on an easy jog first – the coordination takes a few runs.

• Patternincrease steps per breath
• Duration10–15 min walking
• LevelAdvanced

A walking drill for nasal breathing and CO₂ tolerance: breathe through the nose only and gradually increase the number of steps per inhale and exhale – 3-3, 4-4, 5-5 and back down. Your breathing slows without stopping.

1. Walk at an easy pace, mouth closed.
2. 3 steps in, 3 out – one minute each.
3. Increase to 4-4, 5-5, 6-6, then come back down.
4. If you need your mouth, drop a level.

Coaching cue: Great homework between sessions – it trains breathing in everyday life.

• Patternshort holds after the exhale during training
• Durationintervals
• LevelPro

A method from performance training: at moderate intensity – running or cycling – you exhale normally and hold for a few seconds before inhaling again. It partially mimics altitude training and belongs in a structured programme, ideally with supervision.

1. At easy intensity, exhale normally.
2. Hold for 3–5 steps or seconds, then inhale.
3. Repeat in short intervals with normal breathing between.

Never while swimming or in water. Not with cardiovascular disease.

Coaching cue: Only with athletes who already master nasal breathing under load.

• Patterncircular, no pauses
• Duration30–90 min
• LevelFacilitated only

You breathe for a long time without pausing between inhale and exhale, usually through the mouth. Rebirthing and holotropic breathwork are known forms. Sessions can trigger strong physical and emotional processes, so they belong exclusively in the hands of experienced, well-trained facilitators – with screening and aftercare.

1. No solo practice – only in a guided session.
2. Screening for contraindications beforehand.
3. Integration and aftercare afterwards.

No pacer on purpose. Not with mental health conditions, cardiovascular disease, epilepsy or pregnancy.

Coaching cue: Never offer it without specific training in trauma-informed facilitation.

• Pattern4 s in · 8 s out, exhale as you enter
• Duration3 min before, 1–3 min in the water
• LevelBeginner

Entering cold water triggers the cold shock response: a reflex gasp and uncontrolled hyperventilation, with heart rate and blood pressure rising (Tipton et al., 2017). The counter-strategy is a long, controlled exhale – exhale as you submerge and the breath settles much faster.

1. Breathe 4-8 on land for three minutes – calm, no hyperventilation.
2. Exhale long and audibly as you enter.
3. In the water: short in, long out, until the breath is calm.
4. Never hold your breath or submerge.

Coaching cue: Breathe out loud with your group as they enter – people sync to your rhythm.