Slow breathing
Follow the circle. Breathe in through the nose as it grows and out slowly as it shrinks. Stop if you feel dizzy.
Ready
Evidence: a systematic review (Zaccaro et al., Frontiers in Human Neuroscience, 2018) links slow breathing to lower stress and anxiety scores, though study quality varies and effects are modest. If you have a breathing or heart condition, ask your doctor before trying breathing exercises. This is not a treatment.