Two quick breaths in through the nose, one long breath out through the mouth. Stanford's fastest way to calm your body in the moment. Do 1–3 cycles.

Use right now — the fastest evidence-based stress reset. 30 seconds and you'll feel the shift.

A natural relaxation technique. Breathe in for 4, hold for 7, out for 8.

Use for anxiety spikes or to fall asleep — the long exhale slows you down.

Equal counts of breathing in, holding, breathing out, and holding. Used by first responders to stay calm.

Use for tactical calm — before a difficult conversation, performance, or high-pressure moment.

Five seconds in, five seconds out. Six breaths a minute — the rhythm your heart and lungs work together best at.

Use as a daily baseline — the rhythm that maximises heart-rate variability.

Slow, gentle breathing. Simply breathe in and out at a comfortable pace.

Use as a gentle default — no counting, no structure, just slow.