let your breath lead you home.

A steady square. Used by Navy SEALs and calm minds everywhere.

• Trace a square with your eyes as you go.
• Great before an exam or difficult call.
• Aim for 5 minutes to feel the shift.

Dr. Weil's relaxing breath — a natural tranquilizer for the nervous system.

• Exhale through the mouth with a soft 'whoosh'.
• Only 4 cycles is enough at first.
• Perfect right before bed.

Stanford's research favorite — two inhales through the nose, one long exhale through the mouth.

• Second inhale is small — a top-up.
• Let the exhale sigh out audibly.
• 5 minutes daily > longer once weekly.

Equal, slow breaths at ~6 per minute — brings the heart and breath into coherence.

• Breathe softly through the nose.
• 10 minutes a day changes baseline stress.
• Works well with a hand on the chest.

Yogic breath. Close one nostril at a time — balances both hemispheres.

• Use right thumb + ring finger.
• Inhale left, exhale right, inhale right, exhale left.
• Keep the shoulders soft.

Simple three-count triangle — gentler than the box, ideal for beginners.

• Try before difficult conversations.
• Count softly in your head.
• Three minutes is a full reset.