Breath holds, cold exposure, loaded positions, and similar nano-rituals can stress the body. Stop if you feel faint, panicky, nauseous, or in pain. Do not practice Hof-style breathing in water, while driving, or if you have a condition that makes breath holds unsafe. This is not a diagnosis or a prescription. "I'm done" can complete a ritual early. The clock is a guide, not a lock. Choose the one-minute version when you need it.