Mindful Breathing for Inner Calm

Breath is the most underrated technology for emotional regulation. You carry it everywhere, it costs nothing, and it works in minutes. Sit comfortably with both feet grounded. Inhale through the nose for four counts, hold for four, then exhale through pursed lips for six. Repeat six to eight cycles. Keep the shoulders low and the jaw soft. If thoughts wander, return kindly to the counting. Imagine a gentle green light sweeping across the chest as you exhale. After three cycles, notice any shift maybe softer edges, slower heart rate, or simply more space in your head. For extra grounding, place a palm on your belly and feel the diaphragm expand. Pair the practice with micro‑moments: before a meeting, after a notification burst, or when making a decision. Over time, longer exhales will become your nervous system’s “calm shortcut,” helping you respond instead of react. Consistency matters more than duration. Two minutes, repeated often, rewires your baseline toward steadiness.