60-Second Reset

A paced breathing cycle you can run without anyone noticing. Four in, hold, six out.

1. Settle

   Feet flat. Shoulders down. Eyes open or closed — your call.

   8s

2. Breathe in

   Through the nose, four counts. Let the belly move first.

   4s

3. Hold

   Two counts. No strain.

   2s

4. Breathe out

   Slow, six counts, like you're fogging a window.

   6s

5. Repeat

   Same pattern. In four, hold two, out six.

   24s

6. Finish

   Let the breath go back to normal. Notice what changed, even a little.

   16s

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