Breathe
Follow the circle. Breathe in as it grows and out as it shrinks.
Ready when you are
Pattern
In 4, out 6. One breath takes 10 seconds, about 6 a minute.
Seconds for each step
Breathe in
4s
Holdafter in
0s
Breathe out
6s
Holdafter out
0s
How long
Sit or lie somewhere comfortable and breathe through your nose if you can. If you feel dizzy or uncomfortable, stop and breathe normally.