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.

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.