1. Inhale for 4 seconds

A controlled inhale activates the body just enough to stay alert.
Not rushed. Not shallow.
Just enough energy to stay present.

2. Hold for 2 seconds

This pause creates a small “reset moment” — a mini version of
Acknowledge → Release → Reset.
It gives your mind a beat to settle before the calming exhale.

3. Exhale for 6 seconds

A long exhale is the key.
This is what signals your nervous system:
“You’re safe. Settle in.”

A longer exhale activates your parasympathetic system (rest + settle), slowing your heart rate and clearing mental clutter.

It literally brings your body back to neutral, which is what we call:

Simplify your mind.
Reset your state.
Be where your feet are.