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4 seconds breathe in -> 4 seconds hold -> 4 seconds expel air -> 4 seconds hold and repeat 4+ times...

...works for me every time

Some call it zen, some call it breathing exercises or whatever. Try it.

Is this for all awake time, or during a practice that you do for so many minutes a day?

This is for whenever I need to slow down for whatever reason. I don't do it every day. I am not a believer in spiritual so this is a completely mechanic breathing exercise for me and I can immediately feel my heart rate going down and overall better feel.

I use this several times a week to help me get to sleep. I count to 112 or so. 75% of the I'm usually asleep within five minutes of finishing. Not always, though.

Have you tried counting backwards from a big number like 5000? I had a guided meditation once that used this method. The longer number and slightly higher cognitive load is apparently useful to distract your brain from distracting thoughts and imagery. Just enough work to keep it busy but relaxed. I lost track a lot, they said just pick the last number you remember without trying too hard and continue.

Haven't tried that. Sounds cool! Thanks.

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