Settle · 1–4 min
A longer exhale
A gentle breath with a longer out-breath. No holding. No forcing.
If controlling your breath makes you more panicky, stop. Use Feet on the floor instead. Some bodies do not like breath exercises, and that is allowed.
Ready
In 4 · out 6
0:00
Breathe in through the nose if you can, and out a little longer. Four breaths is about a minute. Stop the moment it feels wrong.