Breathing
Choose a pattern and a number of rounds. Then give your breath your full attention.
Box breathing
Inhale · Hold · Exhale · Hold — steadies the nervous system before prayer or hard conversations.
Inhale 4sHold 4sExhale 4sHold 4s
4-7-8
Inhale 4 · Hold 7 · Exhale 8 — classical calming breath; useful before sleep or after conflict.
Inhale 4sHold 7sExhale 8s
Simple breath
Inhale 4 · Exhale 6 — beginner-friendly; the extended exhale activates the rest response.
Inhale 4sExhale 6s
Rounds