Find a practice for your goal
Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
60 results (expanded search) for "تنفّس أربع مرات"
Social
Balanced Breath in the Waiting Room
In a waiting room before a hard meeting: discreet 5-5 breath for 4 min.
Psychological
Alternate Nostril Breathing
Block one nostril, inhale other, alternate — balances brain halves.
Psychological
Diaphragmatic Breathing
Breathe so belly rises (not chest) — turns off nervous stress system.
Psychological
Pre-Sleep 4-7-8 Breath
Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.
Social
4-7-8 Breath Before the Event
5 min before the event, do 4 cycles of 4-inhale, 7-hold, 8-exhale — your nervous system calms.
Parenting
Bunny Breath
A playful breathing technique for kids 3-7: three short bunny sniffs, then one long exhale.
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Parenting
Co-Regulation Before Correction
When child melts down, step one = your own 4 breaths. You can't calm someone you're igniting with.
Professional
Pre-Stage Breathing
5 deep breaths before stage — calms nervous system.
Social
Box Breath Before a Talk
4-4-4-4 for 8 cycles — calm focus starts at the breath.
Social
Four-Part Apology
Name the act, acknowledge impact, commit to change, ask for repair — an apology that mends.
Psychological
TIPP for Emotional Peak
Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.
Psychological
Voo Vocalization
Long low "Voo" sounds stimulate vagus nerve and calm heart.
Professional
Pre-Meeting Breath
3 deep breaths before any meeting — full presence vs reactive.
Social
Build an I-Statement in Four Parts
Frame your stance as: "When [behavior] I feel [feeling] because I need [value] and I request [ask]".
Social
The Four-Step Specific Apology
Apologize with: name the act, the impact, take ownership, repair step. No "sorry if...".
Parenting
Flower and Candle
Imagine a flower in one hand and a candle in the other — smell, then blow. Visual breathing for kids 4-10.
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Psychological
Wise Mind: Logic Meets Emotion
Breathe ten times and find the point between your emotional and logical minds.
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Professional
Personal Operating System
Document ideal weekly routine in one page: when wake, exercise, work, sleep.
Psychological
RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Social
DESC Script
In tough confrontation: Describe-Express-Specify-Consequence — four sentences resolve.
Leadership
Scenario Planning: 4 Possible Futures
Instead of predicting one future, write 4 radically different scenarios. Your plan survives all four.
Psychological
Willingness to Hold Discomfort
Open your hand to uncomfortable feelings instead of clenching — and watch them soften.
Psychological
Physical Pain Sensation Acceptance
Physical pain doesn't obey resistance — it softens with conscious acceptance.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Social
90-Second Pause Before Replying
When provoked, don't reply for 90 seconds — the neural wave scientifically subsides.
Leadership
Calm Broadcast: Leading Emotions in Crisis
In crisis, your emotions infect the team. Your calm = their stability. This trains calm under pressure.
Parenting
Pause Before Reaction
Between your child's action and your reaction, insert seven seconds of pause — enough to wholly change the response.
Parenting
Co-Regulation Through Breath
Calm yourself first — your nervous system calms the child's via physiological synchronization.
Leadership
Four-Dimensional Energy Portfolio
Your energy = 4 dimensions: physical, mental, emotional, spiritual. Rate 1-10 and plan for weakest.
Psychological
5-4-3-2-1 Grounding
5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Implementation Intention (If-Then)
"If X happens, I will do Y" — doubles to triples adherence.
Psychological
Downward Arrow Technique
Under every negative thought, deeper one. Reveal with "what does this mean?"
Psychological
Crisis Survival
In intense crisis, no decisions. Calm first.
Psychological
Mountain Meditation
Imagine self as mountain — storms pass, you remain.
Psychological
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Psychological
Noting Practice
Label thought "thought", then let go — don't build on it.
Psychological
Mindful Savoring
In good moment, stop. Don't rush task — intensify.
Psychological
Ikigai Life Map
4 intersecting circles: love, good at, world needs, pays. Intersection = ikigai.
Psychological
Eulogy Writing
Write what you wish said at your funeral — discover deep values.
Psychological
Sensory Anchoring (5 senses)
Notice one thing per sense now — exit dissociation.
Psychological
Time Orientation Anchor
Say aloud date and current location — anchors brain in present.
Professional
Not-To-Do List
5 things NOT to do this month.
Professional
Stay Interview
Every 6 months with each report, ask: what keeps you here? What might make you leave?
Professional
GROW Coaching Question
Instead of solutions, ask GROW: Goal-Reality-Options-Will — let person craft his solution.
Professional
Difficult Feedback Rehearsal
Before tough talk, role-play as recipient and respond to your script — uncover blow-up points.
Professional
Quarterly OKRs
Each quarter, set 3 Objectives each with 3 measurable Key Results.
Professional
12-Week Year
Treat every 12 weeks as a full year — execute in 3 months what others take 12 months.
Professional
Financial Independence Calc
Compute "your number": 25× annual expenses = financial independence (4% rule).
Professional
3-Sentence Email
Every email = 3 sentences or less. If can't, call.
Professional
Third-Party Introduction
Instead of cold outreach, ask mutual connection for warm intro with ready phrasing.
Professional
Start-Stop-Continue Self
Each month, write 3 behaviors to start, 3 to stop, 3 to continue.
Professional
Energy Investment Portfolio
Allocate energy across 4 dimensions: physical, mental, emotional, spiritual — review balance weekly.