Short breathing exercises are popular because they can be done almost anywhere. The goal is not to force a certain number of seconds. It's to notice your breathing and, when comfortable, experiment with a steadier rhythm.
Start where you are
Choose a comfortable posture. You might try inhaling for four seconds and exhaling for six, or a shorter rhythm if that feels better. Avoid forcing, breath-holding or taking very deep breaths if doing so causes discomfort.
Let your body decide the pace
Some people feel dizzy or uncomfortable when they focus on their breathing. If that happens, stop the exercise, breathe normally and consider a different grounding activity.
Use a gentle visual cue
Following a circle that grows and shrinks can make the practice easier than counting silently. You can pause at any time. Two comfortable minutes are more useful than pushing to finish a timer.
Build a realistic habit
Instead of adding another demanding task, pair a brief pause with something you already do, like making tea or sitting at your desk. If you forget one day, you can simply begin again.
Breathing tools can support everyday relaxation, but they do not replace evaluation or treatment for persistent anxiety or other conditions.