Silent 4-6 nasal breathing
Inhale through the nose for 4 seconds, exhale through the nose for 6. Mouth stays closed. No one will notice. Works under any conference table.
Single-nostril alternating (with one finger)
Rest your chin on your hand. Use your thumb to gently close one nostril, breathe out and in through the other for 4 cycles, then switch. Looks like you are thinking.
The bathroom physiological sigh
Excuse yourself for 90 seconds. In the cubicle: two short inhales, one long exhale, repeat for five cycles. You return measurably calmer.
The cold-water reset
Splash cold water on your wrists or behind the ears, then take six slow nasal breaths. The dive reflex slows heart rate and reduces panic in under two minutes.
Email exhale
Every time you click Send, exhale for six seconds. Pairs a stressful trigger with an immediate calming action.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/anxiety](/breathing-for/anxiety).