Four equal counts, like the four sides of a square. The steady rhythm settles a busy mind and sharpens attention. Use it before work, a meeting, or anything that needs you clear.

Breathe in through the nose, hold, then let it out slowly through the mouth. The long exhale tells the body it is safe to slow down. Use it in bed, or when your thoughts won’t switch off.

An even, unhurried rhythm of about five breaths a minute, with no holds. It brings heart and breath into a gentle balance. Use it anytime, anywhere, for everyday calm.

Two short inhales through the nose, the second topping up the first, then one long, slow exhale. The quickest way to let stress go. A few rounds is often enough.