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Two minutes to learn the rhythm: breathe, label, anchor, re-enter.

  1. Breath: Inhale 4, exhale 6 → 10 cycles.
  2. Label: Name the current state → name the desired state.
  3. Anchor: Touch thumb/index; recall a time you felt it.
  4. Phrase: Whisper your cue on the exhale.
  5. Check: 0–10 — what changed? Repeat if needed.
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