CHAIR
Well-being
Five Quiet Minutes of Comfortable Breathing
Sit somewhere supported and let your breathing settle without deep breaths, long holds, or a perfect technique.
A busy afternoon can leave you rushing even when you're sitting still. If you have a quiet few minutes, pause the task and let yourself breathe without trying to solve anything at the same time.
Sit comfortably with your back supported if that helps. Rest your hands where they feel natural. Notice an ordinary breath, then the next one. Your abdomen may move a little as you breathe; there's no need to push it outward or make the breath unusually deep.
Keep the effort low
Breathe at a comfortable pace. Skip breath holds and strict counts if they make you strain. If focusing on breathing feels unpleasant, look around the room or notice your feet on the floor instead.
Five minutes is a possible window, not a requirement. You can stop sooner. Return to normal breathing if you become dizzy, uncomfortable, or short of breath, and seek appropriate advice for unexplained or persistent breathing symptoms.
At the end, look up and choose one next action. The pause doesn't have to make you calm on demand. It can simply be a few minutes in which you stopped asking yourself to do more.
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