# Slow settling breath   [physiological_sigh_settling]

A double in-breath through the nose followed by a long slow out-breath.

Duration: 90s   Transition in: 8s   Intensity: 1
Energy: very_low-high   Position: seated -> seated
Props: none
Modality: breath
Goals: down_regulate, relaxation, evening
Body regions: whole_body
Scores  morning 0.4  evening 1  low-energy 1

Spoken instruction:
Sit or lie comfortably. Breathe in slowly through your nose, then add a second small sip of air to top up the breath. Then let a long, slow breath out through your mouth, as if gently fogging a mirror. Let your shoulders drop. Repeat a few times, then let your breath return to normal and just notice how you feel.

Safety notes:
- If any breathing pattern feels uncomfortable, return to normal breathing.