A simple pattern to help settle your nervous system: breathe in, hold, breathe out, hold — each for a slow count of four.
Ready when you are
5:00 session
How to use it: Sit comfortably and follow the dot around the square. Breathe in as it travels up the left side, hold as it crosses the top, breathe out as it travels down the right side, and hold again as it crosses the bottom. The session runs for 5 minutes and stops automatically — repeat it again anytime, or as long as feels helpful.