Practical Meditation for Beginners = HRV Breathing

Heart rate variability breathing as the first essential piece of meditation: how the outbreath lowers the heart rate through the dorsal vagal nerve, and three rules — under seven breaths per minute, a longer outbreath, no pauses. A paced MyCalmBeat app demonstration steps from 7 down to 4.5 breaths per minute, then the four proofs.