The pattern
Inhale through the nose for 4 seconds, hold for 4, exhale through the mouth for 4, hold empty for 4. Repeat for 1–3 minutes. The equal phases support a steady heart rate and a calmer autonomic baseline.
Why it helps
Slow, regular breathing increases vagal tone and reduces sympathetic activation. The American Heart Association, Harvard Health and Cleveland Clinic all list paced breathing among first-line, non-pharmacological options for acute stress.
Safety notes
If you feel lightheaded, shorten the holds. People with significant cardiopulmonary disease, severe asthma, or who are pregnant should check with a clinician before adopting any breath-hold practice.