A simple breathing practice to help the body shift out of stress and into regulation. Benefits • Calms the nervous system• Reduces stress and anxiety• Slows heart rate and relaxes the body• Improves emotional regulation• Helps the body move out of fight-or-flight How to Practice 1. Sit comfortably or lie down. 2. Inhale slowly through your nose for 4 seconds. 3. Exhale gently through your mouth or nose for 6 seconds. 4. Let the exhale be soft and relaxed — do not push the air out. 5. Continue for 3–5 minutes. Tip Focus on the longer exhale. This is the signal that tells the body it is safe to relax.