20 Breaths To Calm The Chaos is a complete breathwork reference guide covering the most effective breathing techniques for anxiety, stress, overwhelm, poor sleep, low energy, and nervous system regulation — so you always know exactly what to reach for, whatever your body needs in the moment.

Your breath is the only part of your autonomic nervous system you can consciously control. That means breathwork is not a wellness trend — it is a direct physiological intervention. Change your breathing pattern and you change your neurological state within seconds.

This guide covers techniques including:

— Down-regulating breathwork for anxiety, panic, and overwhelm

— Up-regulating breathwork for low energy, brain fog, and fatigue

— Sleep-specific techniques including 4-7-8 breathing and extended exhale

— Focus and performance breathwork including box breathing and Kapalbhati

— Somatic breathing for nervous system reset and emotional release

Each technique includes a clear explanation, step-by-step instructions, and guidance on when to use it.

Created by Lovisa Engstrand, Certified Breathwork Facilitator and Nervous System Specialist, founder of The Exhale Collective.

Download free and use as your go-to breathwork reference guide.