The pattern: 4 in, 6 out
Inhale gently for 4 seconds, exhale slowly for 6 seconds. Repeat for 5 minutes.
- Keep shoulders relaxed.
- Exhale like you’re fogging a mirror—soft and slow.
- If dizzy, shorten the exhale slightly.
Where to use it
This works well as a transition: before work blocks, after meetings, or before sleep.
- Before deep work: 2 minutes
- After stress: 5 minutes
- Before bed: 3 minutes
Make it a habit cue
Attach breathing to something you already do, so you don’t rely on memory.
- After you sit at your desk.
- Right after lunch.
- After brushing teeth at night.
Wellness cue
Small calm moments prevent stress from piling up.
"You don’t need more willpower—just a reliable reset button."