This video will help you deepen your breathing practice and help you build resilience in your nervous system (increase stability and capacity) and deescalate your self during moments of overwhelm. We will look at using your optimal breathing rate in breathwork and using working with 4 square breathing aka tactical breathing aka box breathing. This is a tool that shows up in training for the special forces and yogis. For good reason, it really works! Enjoy the video to see how it is done.
This is one of the better free apps that we have found for timing your breath. You can set up inhale, hold, exhale, and hold lengths for your optimized breathe rate. We have found that the vibration function is good is helpful if you do not want to look at a screen while training.
https://apps.apple.com/us/app/breathe-simple-breath-trainer/id1106998959