Inhale for four seconds, hold for four, exhale for four, and hold empty for four. Follow the dot around the box as it loops.

Breathe at a steady rate of about five to six breaths per minute to balance heart rate variability. Follow the circle as it slowly grows and falls.

Inhale and count "one," exhale, then count up to ten to build focus, restarting once you reach the top.

Pair slow deep breaths with a mental image or a calming word. A new word settles in with each breath.

Inhale through the nose for four seconds, hold the breath for seven, and exhale through the mouth for eight. Follow the dot around the triangle, resting briefly at the top before it loops again.