Breathing Techniques for Managing Noise

Struggling with noise? Try these breathing techniques to stay focused.

First, diaphragmatic breathing: place one hand on your chest, the other on your abdomen. Breathe in through your nose, letting your abdomen rise. Exhale through your mouth.

Next, the 4-7-8 technique: inhale for 4 seconds, hold for 7, exhale for 8.

For box breathing, inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4 seconds.

Alternate nostril breathing: close your right nostril, inhale through your left, switch, and exhale through your right.

Mindful breathing: focus on your breath, noticing the air entering and leaving your nostrils.

Earplugs or noise-canceling headphones can also help reduce background noise