How to do it
Inhale quietly through the nose for 4 seconds, hold for 7, exhale audibly through the mouth for 8. Complete four cycles to start. The long exhale is the active ingredient — it preferentially engages the parasympathetic branch of the nervous system.
When it shines
Pre-sleep wind-down, between meetings, before a difficult conversation, or as a follow-up after a 5-4-3-2-1 grounding sweep.
Cautions
Stop and breathe normally if you become dizzy. People with respiratory conditions should adapt counts to a comfortable range and consult a clinician.