The breathing rhythms of the book (5-5, 4-6, 4-2-7) and SOS, Tai Chi and Qigong, swaying, chanting and short microdoses, for ADHD and autism. Free.
5-5: Inhale 5, exhale 5, no holding. For every day, in a neutral state: balance and steadiness, the restless air becomes a current. When the wind calms a little after tension, this is where you return.
4-6: Inhale 4, exhale 6, no holding. When the wind picks up, anger rising or anxiety running away: the longer exhale tells the nervous system "we are safe". Let the exhale leave through the mouth.
4-2-6-1: The Fourfold Axis rhythm: inhale 4, hold 2, exhale 6, pause 1. The exhale is the longest phase; in the pause, feel the weight of your body. If holding makes you tense, choose 4-6 instead.