Step-by-Step Instructions
1. Settle (10 seconds)
Sit or stand comfortably. Let your shoulders drop. No need to close your eyes.

2. Inhale Through the Nose (4 seconds)
Breathe in slowly and quietly. Imagine the air filling the lower part of your lungs.

3. Gentle Pause (1–2 seconds)
Do not hold the breath tightly. Simply notice the fullness.

4. Slow Exhale Through the Mouth or Nose (6 seconds)
Exhale longer than you inhaled. Let the breath leave naturally.

5. Mental Anchor (Optional but Powerful)
As you exhale, silently say one word:

“Calm”
“Safe”
“Release”
6. Repeat for 6–10 Cycles

 
What to Focus On
The feeling of air leaving your body
The softening of your shoulders and jaw
The length of the exhale
If your mind wanders, gently return attention to the exhale. No correction or judgment.

 
Why This Works
A longer exhale activates the parasympathetic nervous system
The pause interrupts stress-driven thought loops
The anchor word gives the mind a single, calming focus
 
One-Minute Emergency Version
If time is limited:

Inhale for 3 seconds
Exhale for 6 seconds
Repeat 5 times
 
Best Use Times
Before an important conversation
During work or study breaks
When feeling overwhelmed or mentally overstimulated
As a transition between tasks
 
Important Note
You are not trying to “clear the mind.”
You are training the mind to rest on the breath, even while thoughts are present.