1. Sit upright with eyes closed. Take three deep breaths — inhaling for 4 counts, holding for 2, exhaling slowly for 6. This immediately activates the parasympathetic system and begins the cortisol descent.
2. Allow your breathing to naturalise. Gently place your attention on the sensation of air entering and leaving your nostrils. When the mind wanders (it will), simply return — without self-criticism — to the breath.
3. After 8 minutes, spend 2 minutes in body awareness — noticing the weight of your body, any areas of warmth or relaxation. Visualise a gentle energising light filling your chest on each inhale.
4. Open your eyes slowly. Before reaching for your phone, sit for one more breath — carrying the stillness into the next part of your day.


Duration: 10 minutes

1. Lie comfortably on your back. Close your eyes and take three slow, deep breaths — releasing any tension on each exhale. Now, beginning at the crown of your head, slowly scan your awareness downward through your body: scalp, forehead, jaw, throat, shoulders, arms, hands, chest, belly, hips, legs, feet.
2. At each region, simply notice — without judgement — whatever sensations are present. Warmth, tension, tingling, neutrality. The goal is not to fix anything, but to become present to the body.
3. This practice reduces cortisol, activates the parasympathetic system, and — according to research — begins shifting the gene expression profiles associated with immune function within weeks of consistent daily practice.

Duration: 15–20 minutes