Step 1: Find a comfortable position, siting or stand upright, with your feet firmly on the ground.
Step 2: Close your eyes (or can keep open if more comfortable). Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.
Step 3: Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
Step 4: Begin to slowly exhale for 4 seconds.
Step 5: Repeat steps 2 to 4 at least three times.
Stay with the exercise as long as you like but aim for 4 minutes or until calm.
People practicing slow breathing techniques have been shown to experience increased comfort, relaxation, sleep quality, pleasantness, vigour and alertness, and reduced symptoms of anxiety, depression, anger and confusion.