A slow, even breath — in and out about equally long — with attention resting at the chest, the way HeartMath teaches it.
When
When you want a steady, rhythmic breath with a specific place to rest your attention.
How
Rest a hand on the center of your chest, near the heart.
Breathe in slowly through the nose for about five counts.
Breathe out slowly for about the same count, keeping attention at the chest.
Keep the in-breath and out-breath close to equal in length, breath after breath.
Now
begin
3:00
In for five. Out for five. Attention resting at the chest.
After
HeartMath describes this even rhythm as building what they call heart coherence; research on the wider claims around that idea is mixed, though slow, paced breathing on its own is well studied for settling the body.