"This breathing technique activates your body's relaxation response. Here's how it works:

- Breathe in through your nose for 4 counts

- Hold your breath for 7 counts

- Breathe out slowly through your mouth for 8 counts

The exhale being longer than the inhale is what triggers the calming response. Let's practice together..."

"Box breathing is used by Navy SEALs to stay calm under pressure. Imagine drawing a box in the air:

- Breathe in for 4 counts (drawing up the first side)

- Hold for 4 counts (drawing across the top)

- Breathe out for 4 counts (drawing down the other side)

- Hold for 4 counts (drawing across the bottom)

Repeat the box as many times as you need. You can trace a square on your leg or in the air."

"When we're stressed, we breathe shallow, up in our chest. Deep belly breathing activates the calming part of your nervous system.

Place one hand on your chest and one on your belly. When you breathe in, your belly should rise while your chest stays mostly still. Breathe in slowly through your nose... watch your belly push out... Now breathe out slowly through your mouth... feel your belly fall back in...

Practice until the belly breath feels natural. This can become your go-to calm-down strategy."

"This technique emphasizes a long, slow exhale to activate your relaxation response:

- Breathe in through your nose for 5 counts

- Hold briefly for 5 counts

- Breathe out slowly for 7 counts

The extended exhale tells your body it's safe to relax. Repeat 4-6 times or until you feel calmer."

"This combines breathing with body awareness to bring you back to the present moment:

Feel your feet on the floor. Notice the chair supporting you. Take a slow breath in... As you breathe out, imagine roots growing from your feet into the ground, anchoring you...

Breathe in strength from the earth... breathe out any tension or worry... Feel yourself solid, grounded, present in this moment...

Continue until you feel centered and calm."