Purpose:

To calm the nervous system, improve focus, and reduce anxiety.

Duration:

5–10 minutes

Steps:

1. Sit comfortably and relax your body.
2. Follow this breathing pattern:
   • Inhale for 5 seconds
   • Hold for 5 seconds
   • Exhale for 5 seconds
   • Hold for 5 seconds
3. Repeat the cycle for 4–6 rounds (or as needed).

Use:

Great for grounding before group activities or managing stress.