4-7-8 Breathing
Moderate evidence ↗Guided 4-7-8 breathing: inhale 4, hold 7, exhale 8, with a calm visual pacer. The long exhale is the fastest lever your nervous system has.
4-7-8 breathing · a session is 4–10 cycles (about 2 minutes for 5)
Breathe with the circle: it grows as you inhale, rests while you hold, shrinks as you exhale. If you feel light-headed, breathe normally — that's a sign to make the breaths gentler, not deeper.
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