You asked for it....so here's the extended 4-1-8-1 breathing technique.
Feel free to lay down, cozy up with a fluffy blanket, close your eyes, and just follow along to my voice.
I love the idea of letting the breath breathe itself, dropping any thoughts that might come and focusing your attention purely on the act of breathing. Of course, thoughts will still come. Just notice, label, and gently plop your attention back on the breath.
After a round of extended exhales (whis is shown to engage the parasympathetic branch of the nervous system), how do you feel?
What has changed for you after just a few moments?