Micro-Recovery Breathing
Use 60-90 seconds of slow nasal breathing between tasks to lower arousal without needing a full meditation.
- Time
- 2-8 min/day
- Cost
- Free
- Equipment
- None required
- Min. Trial
- 2 weeks
Dosage & Timing
- Duration
- 1-2 min
- Frequency
- 2-5 times/day
- Best Time
- midday
Evidence Strength
3/5 — ModerateBrief breathing practices are low-risk tools for acute arousal management.
Overview
Use 60-90 seconds of slow nasal breathing between tasks to lower arousal without needing a full meditation.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Step 1
Sit or stand with relaxed shoulders.
- 2
Step 2
Inhale through the nose for 4 seconds.
- 3
Step 3
Exhale slowly for 6 seconds.
- 4
Step 4
Repeat for 6-10 breaths before switching tasks.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Efficacy of Progressive Muscle Relaxation in Adults
Progressive muscle relaxation reduced stress, anxiety, and depression in adults.
Source Context
Primary references behind the protocol summary.
Interactions & Warnings
Review 1 contraindication and 0 interaction notes before adding this protocol to a routine.
Contraindications
- Breathwork-triggered dizziness or panic
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
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