Focus your attention on your breath, the inhale and exhale. Next, take an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds).
Slower breathing is a signal to the brain and body that we’re safe, that it’s okay to be calm. Within a matter of seconds, we start to feel more relaxed. As you practise, you'll find you can comfortably double the number of seconds for inhale, hold, and exhale.