Sure, let’s keep it practical. Start with a 5‑minute morning session: inhale for 4 seconds, hold for 7, exhale for 8. That’s the 4‑7‑8 technique, and a few studies show it lowers cortisol. Then, before bed, try a paced breathing of 6 breaths per minute; a meta‑analysis found it reduces heart rate variability and improves sleep quality. If you’re worried about over‑thinking, just set a timer so you don’t keep checking the clock. Keep it simple, stick to the numbers, and you’ll get the calm without the hype.