A parasympathetic twist on box breathing. This exercise helps to slow breathing & the long exhale engages the parasympathetic system - the rest & digest or feed & breed responses. This is helpful to do when feeling activated or anxious, before bed (sleeping or intimacy), or generally after a period of mask wearing.

Set a timer for 2-3 minutes on your phone
* Inhale through the nose for 4 seconds
* Hold for 4 seconds
* Exhale through the mouth for 6 seconds
* Hold for 2 seconds
Repeat for duration of timer