A few quick-and-simple breath control techniques.

Predicament: stress, anxiety, irritation

Technique:

• Breathe in through the nose, breathe out through your mouth.
• Breathe deeply and slowly
• Extend your exhale, so that you breathe out longer than you breathe in.
  • If it helps, you can inhale to the count of four, exhale to the count of six
• 1-3 breaths minimum

The Ocean Breath or Ujjayi Pranayama is another calming breath control technique.

Predicament: exhaustion, fatigue, sleepiness

Technique:

• Breathe in through the nose, breathe out through your mouth (or whatever feels comfortable)
• Breathe deeply
• Extend your inhale, so that you breathe in longer than you breathe out.
  • If it helps, you can inhale to the count of six, exhale to the count of four.
• 3-5 breaths minimum

The Breath of Fire or Kapalabhati Pranayama is a more intense breath control technique that can increase energy and clarity. It consists of short, rapid inhales and exhales (like controlled hyperventilation) using the diaphragm to create the force required for quick inhalation and exhalation.

Predicament: distraction, confusion, restlessness

Technique:

• Breathe through your nose or mouth, whatever feels comfortable
• Make your inhales and exhales the same duration
• Start holding your breath between each inhale and exhale: Breathe in → hold → breathe out → hold
  • If it helps, you can inhale to the count of four, hold to the count of four, exhale to the count of four, hold for the count of four
• 5-10 breaths minimum

For those interested meditation, mindful breathing can be a good start.

“Breathing in, I know I am breathing in, breathing out, I know that I am breathing out.”—Thich Nhat Hanh