Make room for one steady breath.

Box breathing

Inhale for four counts. Pause for four. Exhale for four. Pause for four. Repeat only as long as it feels comfortable.

4–7–8 breathing

Breathe in quietly for four. Hold for seven. Breathe out slowly for eight. Shorten the count if you need to.

Belly breathing

Rest one hand on your chest and one on your belly. Notice your belly rise as you breathe in and soften as you breathe out.

A gentle reminder

Mindfulness is not about getting rid of thoughts or making every moment calm. It is a practice of noticing what is here with a little more patience.