Breathe

Slow, paced breathing is one of the quickest ways to tell your body it can settle. A longer out-breath in particular nudges your nervous system toward calm. Pick a rhythm, press start, and let the circle set the pace — a few minutes is plenty.

• Calm breathingIn for 4, out for 6A soft rhythm with a longer out-breath and no holding. The gentlest place to start.
• Box breathingIn 4 · hold 4 · out 4 · hold 4Four equal sides, like tracing a square. Steady and focusing.
• 4-7-8 breathingIn 4 · hold 7 · out 8A deeper rhythm with a long hold and slow release. Can feel intense at first — ease into it.

Paced breathing is a general wellbeing tool, not medical advice. If you feel dizzy or lightheaded, stop and breathe normally — that just means you went a little fast. Holding the breath does not suit everyone (for example during pregnancy or with heart or breathing conditions); if in doubt, choose calm breathing with no holds, or check with a professional.