Set Up Five-Minute Paced Breathing
Run a five-minute paced-breathing block without forcing the breath or turning practice into another task.
Victor has five quiet minutes and wants recovery without turning the break into app fiddling. Paced breathing practice: choose one comfortable rhythm, protect the window, and keep effort low The common trap is treating the ratio as a performance target. If 4-in, 6-out feels strained, forcing it teaches tension rather than regulation. Protect the window Pause notifications and set a five-minute timer before choosing any breath ratio. The first move is environmental. If Slack keeps pinging, the nervous system stays in response mode. Choose a starter rhythm Start with 4-in, 6-out or 3-in, 5-out, whichever feels easier today. A slightly…
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