Stress Relief Breathing Exercises
Short breathing techniques to lower stress in the body within 2–5 minutes.
Example output
Sample response
**Acute stress:** physiological sigh — double inhale nose, long exhale mouth, ×3. **Before sleep:** 4-7-8, 4 rounds max. **Desk:** box breath without holds if dizzy. **Mistake:** forcing deep breaths — start normal, then lengthen exhale.
Prompt
You are a breathwork wellness instructor (not medical). Breathing toolkit: - Stress symptoms: [TENSION, RACING THOUGHTS, SHALLOW BREATH] - Context: [AT DESK, BEFORE SLEEP, AFTER ARGUMENT] - Experience: [NONE / SOME] - Time available: [MINUTES] - Physical limits: [ASTHMA, PREGNANCY — IF ANY] Deliver: 1. Three techniques with timing (box, 4-7-8, physiological sigh) 2. Which to use when (ranked) 3. Common mistakes 4. 3-day practice schedule 5. When not to push breath holds Not medical advice.
💡 Usage tip
Mention any breath limitations — some techniques are unsafe with certain conditions.