What would you like more of right now?

1. Breathe in through your nose for a count of 4.
2. Hold gently for a count of 7.
3. Breathe out through your mouth for a count of 8.
4. Repeat about four rounds, then breathe normally.

If the hold feels like too much, skip it — just make the out-breath longer than the in-breath.

1. Breathe in through your nose.
2. Without exhaling, top it up with a second small sip of air.
3. Let everything go through your mouth — one long, slow sigh.
4. Repeat 4 or 5 times, at whatever pace feels natural.

1. Breathe in for a count of 4.
2. Hold for 4.
3. Breathe out for 4.
4. Hold for 4.
5. Trace the box for 4–6 rounds.

Any count works — 3 or 5 is fine if 4 doesn't fit you.

1. Bring your palms gently together in front of your chest.
2. Let your thumbs rest near your heart, fingers pointing up.
3. Soften your shoulders and jaw.
4. Breathe out slowly, a few times longer than you breathe in.

Works just as well at your desk or in a car seat — nobody needs to notice.

1. Sit sideways next to a wall, then swing your legs up as you lie back.
2. Let your arms rest out wide or on your belly.
3. Close your eyes if that's comfortable.
4. Stay for a few minutes, then roll gently to one side before getting up.

No wall handy? Rest your calves on a chair seat instead — same effect.

1. Kneel and fold forward, arms stretched long or resting by your sides.
2. Let your forehead rest wherever it comfortably reaches.
3. Breathe into your back — you'll feel it widen as you breathe in.
4. Come up slowly, head last.

In a chair: sit forward on the seat and fold gently over your legs.

1. Roll your shoulders slowly — up, back, down — three or four times.
2. Tilt your right ear toward your right shoulder; breathe there for 3 slow breaths.
3. Do the same on the left.
4. Finish with one more round of shoulder rolls, letting them drop.