standbycycle 0/8
4-4-8 breathing
Breathe with the circle. The long exhale is the part that trains you — it's what a steady voice runs on.
How it works
One cycle: inhale 4s → hold 4s → exhale 8s. Repeat 8 times. Let the circle set the pace — no counting in your head.
Aim for how it sounds and feels, not for mechanics — the numbers here are progress markers, not grades. If your throat feels scratchy, stop for the day; gentle always wins.