Breath Anchor (5×4‑6)

Tool • Gate: Men’s Mental Health

Breath Anchor (5×4‑6)

Reasons / Purpose
                            Use slow, nasal breathing to settle arousal and regain control.

                            Do
                            1) Sit upright.
                            2) Inhale 4–6s, exhale 4–6s ×5.
                            3) Focus on breath sensations.
                            4) Reassess tension.

                            How & Why It Works
                            Slow breathing increases HRV and calm.

                            Results / Goals
                            Faster calm onset during spikes; lower tension ratings.

Origin: Mindfulness / HRV breathing.

References:

Lehrer & Gevirtz, 2014 — HRV Biofeedback: How It Works
Khoury et al., 2015 — Mindfulness-Based Stress Reduction (Meta-analysis)