Use the exhale to downshift
Slow, longer exhales can help the body relax. The goal is comfort—not forcing big breaths. Start gently and keep it simple.
- Inhale through the nose for 4 seconds.
- Exhale slowly for 6 seconds.
- Repeat for 1–3 minutes.
Pair breathing with daily triggers
Breathing practices work best when they become automatic. Attach them to moments that happen every day.
- Do one minute before opening your inbox.
- Use a short reset before meals.
- Try it during transitions: leaving home, ending work, or before bed.
Wellness cue
The calmest habit is the one you actually repeat.
"When the breath slows down, the body often follows."