4 Step Breathing is a freediving technique used to both calm oneself down and to connect with all areas of your body that can expand to take in more air before going underwater with no spare oxygen.
To practice 4-Step Breathing, follow these steps:
Find a comfortable position: Sit or stand with your back straight and your eyes closed. Allow your body to relax and release any tension.
Inhale: Take a deep breath in through your nose, filling 25% of your breath into your diaphragm, 25% into your ribs, 40% into your chest, and 10% into your throat and mouth.
Hold: Pause and hold your breath for two seconds.
Exhale: Strongly exhale through your mouth, releasing any tension in your body and bending over as you do so.
Repeat: Begin the cycle again, inhaling and filling your breath into the four different parts of your body.
Repeat this cycle for 3-5 minutes or as long as feels comfortable for you. Stay present with each breath, embracing the sense of calm and conscious control over your compulsions.