A simple and grounding breathing practice designed to calm the nervous system and restore balance.

In a comfortable seated position, gently inhale through the nose for 4 counts, hold the breath softly for 2 counts, and exhale slowly through the nose [or mouth] for 4 counts. Continue this rhythm, allowing the breath to become smooth, natural, and unforced.

This practice supports relaxation, focus, and a deeper sense of presence in the body.