Amir Sharif
Weekend hacker.
Self improvement enthusiast.


Forms of Breathing

  • Cyclic Sighing: (source)
    • Daily 5-minute breathwork and mindfulness meditation improve mood and reduce anxiety
    • Breathwork improves mood and physiological arousal more than mindfulness meditation
    • Cyclic sighing is most effective at improving mood and reducing respiratory rate
  • Psychological Sigh: (source)
    • A kill switch for your stress response”
    • Two short inhales through the nose
    • One long exhale through the mouth
    • Repeat one to three times
  • 10 deep breaths during moments of anxiety

Over time, shallow breathing limits the range of our diaphragms and lung capacity. The result is the high-shouldered, chest-out, neck-extended posture and other respiratory problems - Breath: The New Science of a Lost Art

  • Square Breathing
    • 4 Second Inhale, 4 Second Hold, 4 Second Exhale, 4 Second Hold
  • Wim Hoff Method (source)
    • Just watch this 11 minute video and follow along.
    • Inhale fully and exhale partially 30 times.
    • Inhale slowly and hold as long as you can. Exhale slowly.
    • Inhale and hold for 10-15 seconds. Exhale slowly.
    • Repeat 3-5 times.

Other fun facts

  • Exhaling is calming, inhaling activates alertness. Any breath pattern that has more exhaling generally calms you down.
  • Breathing through the left nostril increases the activity in the right side of the brain while breathing through the right nostril stimulates the left side of the brain. (source)

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January 15, 2023