A gentle beginning is enough.

Why breathing doesn’t need to become another thing to achieve.

Comfort, not a perfect pose

Sit in a position that feels well supported. Let your shoulders rest and your feet settle on the floor. You don’t need a particular posture or an especially deep breath.

The circle is an invitation

Begin with the short, even rhythm. The circle grows as you breathe in and becomes smaller as you breathe out. If the suggested timing feels uncomfortable, keep breathing at your own pace or stop the practice.

You can stop here

The duration is an invitation, not a task. Finish by returning to your natural breathing. Stop straight away if you feel dizzy or uncomfortable. One breath that you actually notice can already be a complete pause.

Further reading: NHS · Breathing exercises for stress