Choose a pace. Follow the circle.

• 4–6 Calm Breathing

  A slow six-breaths-per-minute rhythm with a longer exhale.

• Physiological Sigh

  Two inhales through the nose followed by one long, gentle exhale.

• Box Breathing

  An even four-part breathing rhythm with an optional no-holds mode.

• Countdown Exhale

  Pair slow breathing with a simple counting anchor while you wind down.