The Breath Anchor

Tool • Gate: Men’s Mental Health

The Breath Anchor

Reasons / Purpose
                            See tool overview.

                            Do
                            1) 4‑7‑8 or 4‑6 breathing for 5 cycles.
                            2) Focus on sensations at the nose/chest.
                            3) Label 'inhale' / 'exhale' silently.
                            4) Reassess tension (0–10).

                            How & Why It Works
                            Slow breathing and mindfulness improve regulation.

                            Results / Goals
                            Visible progress within 1–2 weeks (self‑rated mood/engagement).

Origin: Mindfulness + HRV.

References:

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