A quick, structured 10-second breath pattern to calm the system and restore clarity.
The Tip
When your system feels overloaded, a structured breath can reset the internal rhythm fast.
The 10-Second Breath Flow is simple: inhale for 4 seconds, hold for 2, exhale for 4.
This pattern gently expands the lungs, stabilizes the diaphragm, and signals safety to your nervous system.
Use it anytime you need a quick, dependable reset — after a tense message, before a difficult conversation, or when thoughts start to tighten.
Just one round often loosens the inner pressure. Three rounds deepen the reset.
Why It Works
A balanced inhale–exhale ratio regulates vagal tone and brings the autonomic system back into a calmer state.
The short 2-second pause adds a grounding micro-moment that enhances control.