diaphragmatic breathing

Slow, controlled breathing — especially with a long exhale — engages your parasympathetic nervous system, the body's "rest and digest" mode. It can ease anxiety, sharpen focus, and help you sleep.

The default rhythm here is 4‑2‑8‑2: in for four seconds, hold for two, out for eight, hold for two — repeated ten times, around two and a half minutes total. Adjust any of these in settings.

Sit or lie down comfortably. Breathe in through your nose, letting your belly rise rather than your chest. Out slowly through pursed lips. Follow the orb.