Sit or lie comfortably, placing one hand on your belly, one on your chest. Close your eyes and take a few easy breaths to settle.
Begin by inhaling gently through the nose for a count of 4… hold the breath softly at the top for 7… then exhale slowly and fully through the mouth for a count of 8.
Repeat: inhale 1-2-3-4… hold 1-2-3-4-5-6-7… exhale 1-2-3-4-5-6-7-8.
Continue this gentle cycle for several minutes, letting the longer exhale calm your nervous system and signal to your body that it is safe, steady, and supported.
When complete, return to natural breathing, take a moment of gratitude, and slowly open your eyes.
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