None of this needs explaining to work. A child who cannot say what happened can still be helped by breath, movement and sound.

If you want to breathe more slowly, add one count at a time over weeks. Four in and four out this month, five next month, and no hurry after that.

If a practice feels like homework you are failing at, turn it into a game. Some feedback tools do this for you, bringing colour and birdsong to a grey screen as your heart rhythm settles.

Connection settles people, but the right amount of it varies enormously. Some settle with a house full of family and some with one person and no talking at all.