1. Breathe in slowly. Count in your head and make sure the inward breath lasts at least 5 seconds. Pay attention to the feeling of the air filling your lungs.
2. Hold your breath for 5-10 seconds (again, keep counting). You don’t want to feel uncomfortable, but it should last quite a bit longer than an ordinary breath.
3. Breathe out very slowly for 5-10 seconds (count!). Pretend like you are breathing through a straw to slow yourself down. Try using a real straw for practice…it works
4. Repeat the breathing process until you feel calm and then do it again.