This is a simple technique that a person can do anywhere, including at a work desk . Before starting, people should sit with their back supported in a comfortable condition and their feet on the floor.

Then lose your eyes. Breathe in through your nose while counting to 7sec slowly. Feel the air enter your lungs. Hold your breath inside while counting slowly to 3. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 3 seconds.

Begin to really slowly exhale for 10 seconds.

Repeat this at least 6 times. Ideally, repeat the steps for 4 minutes, or until calm returns.

If someone finds the technique challenging to begin with, they can try counting whatever they are comfortable with. Exhale will be just double or longer than inhale . Once someone is used to the technique, they may feel the calmness.