Calming yourself using a breathing exercise

Focusing on your breathing is a powerful way of calming yourself during times of stress. This exercise only takes a few minutes and can be done anywhere, without other people noticing. Practicing this technique regularly enhances its effectiveness, so consider incorporating it into your daily routine for maximum benefit.  

• As you are likely to be doing this at work, it is best to practice by sitting in a chair that supports your back. Make yourself as comfortable as you can with your feet flat, roughly a hip-width apart so you feel grounded.

• Let your breath flow as deep down into your belly as is comfortable without forcing it. Try breathing in gently through your nose and out through your mouth. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first. 

• Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful. 

• Keep doing this for 3 to 5 minutes.

Based on NHS advice (full details can be found here).