1 · Inhale
Breathe in gently for about 4 seconds, or simply use a comfortable natural breath. Do not force a deep breath.
2 · Exhale
Breathe out slowly for about 6 seconds if that feels comfortable. Stop or return to normal breathing if you feel dizzy, short of breath, or uncomfortable.
3 · Release Tension
Let your shoulders, jaw, and chest soften. Notice where you are holding unnecessary tension.
4 · Reduce Input
Lower your gaze, silence notifications, look away from a screen, or step somewhere quieter if possible.
RTH Takeaway
The goal is not to solve everything in two minutes. The goal is to interrupt escalation and create enough space for the next good decision.
Important: This is an optional educational wellness exercise, not a validated treatment protocol. Do not delay emergency care for chest pain, severe breathing difficulty, fainting, new neurological symptoms, or another urgent condition.