Try box breathing for two minutes

Breathe in, hold, out, hold, each for four counts.

Why it helps

A steady rhythm gives your mind something simple to follow. Many people find it helps them feel calmer before a tense moment.

How to do it

1. Breathe in through your nose for four counts.
2. Hold for four, breathe out for four, hold for four.
3. Repeat for two minutes.

Make it easier

Use three counts each if four feels strained.

Make it harder

Continue for five minutes.

Stop if you feel dizzy and breathe normally.