SFG Breathe: 13 Breathing Techniques — Free PDF Guide

13 patterns. Choose one comfortable practice.

A free, two-page SFG breathing reference you can save or print. Start with one suitable pattern, keep the breath gentle, and use the accompanying comfort and safety guidance.

Free PDF download. No subscription. Nothing shipped.

Inside the guide

• A clearly numbered reference chart with 13 breathing patterns.
• ICE, number 11: inhale 4, pause 1, exhale 6.
• HUM, number 12: a comfortable inhale followed by a gentle humming exhale, without a required count or hold.
• FIRE, number 13: Full-Inhale, Retain, Exhale. Inhale for about 3 seconds to roughly three-quarters of a comfortable breath, immediately add ONE gentle 1-second sip, retain up to 7 seconds only comfortably, and slowly exhale up to 8 seconds. No exhale before the sip and no post-exhale hold.
• Step-by-step ICE, HUM and FIRE instructions, safety guidance and source notes.

How to use it

Read page 2 before practice. Sit supported somewhere safe. Counts are optional and approximate; shorten them, omit holds or return to ordinary breathing whenever needed. This is a reference menu, not thirteen exercises to complete in one sitting.

Format and scope

One two-page US Letter printable PDF, version 1.1, for personal use; not for resale. General adult wellness education, not medical treatment, crisis care or a children's breath-holding activity. ICE and FIRE are SFG-defined variations, not independently validated clinical protocols. No health benefit is guaranteed. No app, audio, course or personalized coaching is included.

Breathing is one tool. Choose what comes next. SFG Mind: The Everyday Reset adds grounding, thought-sorting and personal next-action planning. This free guide stands on its own; no paid purchase is required to use it.