Take a Three-Minute Breathing Pause

Between meetings, your body may be sitting still while your attention is still rushing. Before opening the next call, pause somewhere comfortable and supported.

Rest your hands and let your shoulders settle. Notice your breathing as it is. If it feels pleasant, allow it to become a little slower, without forcing a deep breath or holding it for a set number of seconds.

Make the pause adaptable

You don't need to follow a 4-7-8 pattern or complete a certain number of cycles. Keep breathing normally if a count makes you strain. If paying attention to your breath feels uncomfortable, look around the room and notice a few ordinary objects instead.

Stop the exercise if you're dizzy, short of breath, distressed, or otherwise uncomfortable. Unexplained breathing symptoms need appropriate medical attention, not a more determined relaxation exercise.

Three minutes is a possible break length; one may be enough. Before returning, choose the next small action. The pause doesn't need to reset your nervous system on command. It can simply give you a little space between one demand and the next.

Further reading: NHS: breathing exercises for stress