Why 60 seconds work
The nervous system responds not only to long practices. A short but structured breathing and focus cycle can produce a noticeable effect in just a minute.
The 30+30 protocol
First 30 seconds: slow exhale longer than inhale. Next 30 seconds: ground attention on 3 things you see and hear nearby.
How to build the habit
Use triggers: before a call, after a tough conversation, or before starting deep work. Consistency matters more than duration.