The breath is the only autonomic function you can consciously control. A few minutes of slow, deliberate breathing shifts the nervous system from sympathetic (stress) to parasympathetic (rest and repair).
Slow nasal breathing — around 6 breaths per minute — improves heart-rate variability, blood pressure, and focus.
Daily practices
- Box breathing (4-4-4-4) for 3 minutes to reset focus.
- 4-7-8 breathing before sleep to drop into rest.
- Coherent breathing — 5 in, 5 out — for 10 minutes daily.
- Breathe through the nose during light exercise to build CO₂ tolerance.