Duration: 2-5 min • Modality: Breathwork • Mood: Grounded
How to practice
- Sit upright, shoulders soft.
- Inhale through nose for 4.
- Hold for 4.
- Exhale through nose for 4.
- Hold for 4.
- Repeat for 6–10 cycles.
Why this works
Slow, even nasal breathing increases vagal tone and balances CO₂/O₂, which can reduce sympathetic arousal. The brief holds extend exhalation influence and stabilize rhythm generators in the brainstem. Counting provides a cognitive anchor that dampens rumination.
Inspiration
Borrowed from tactical and yogic breathing. Chosen for its memorability and portability — no tools, anywhere, anytime. Tuned for short work breaks and pre‑call jitters.
Helpful tools
- Timer
- Quiet space
When to use this reset
Use before high-pressure situations, during moments of overwhelm, or whenever you need quick grounding. Ideal for work transitions and pre-meeting preparation.
Learn more
FAQ
Is mouth breathing okay?
Use nasal breathing if possible; it humidifies, filters, and naturally slows the breath.
How long should I practice?
1–3 minutes is enough for a shift; extend to 5 minutes in the evening.
