Small practices
• Box breathing: Inhale 4 — hold 4 — exhale 4 — hold 4. Repeat 4 rounds.
• Notice 5: Name 5 things you can see, 4 feel, 3 hear, 2 smell, 1 taste.
• Mindful sip: Take 3 sips of water, noticing coolness, weight, swallow.
Simple pauses that steady the day.
• Box breathing: Inhale 4 — hold 4 — exhale 4 — hold 4. Repeat 4 rounds.
• Notice 5: Name 5 things you can see, 4 feel, 3 hear, 2 smell, 1 taste.
• Mindful sip: Take 3 sips of water, noticing coolness, weight, swallow.