BOX BREATHING
              Box breathing is a simple yet very effective 
              conscious  breathing  technique  that,  among 
              many  other  benefits,  can  calm  stress  and 
              anxiety,  lower  blood  pressure  and  regulate 
              the autonomic nervous system.
              METHOD 
              Find  a  comfortable  seated  position  and  place  your  dominant  hand  on  your 
              sternum and the other hand on your belly. Breathe into your belly so that only the 
              lower hand is gently moving with the breath - this allows us to breathe deeper. 
              Soften  your  gaze  and  turn  your  eyes  inward.  The  more  you  focus  on  your 
              breathing, the more your mind will clear as its only focus is the task at hand. 
              1.      Inhale through your nose for a count of 4 or 5 seconds. 
              2.      Hold for same count of 4 or 5. 
              3.      Exhale for the same 4 to 5 seconds. 
              4.      Hold again for the same count making sure to exhale all of the air out of 
                      your lungs. 
              5.      Repeat at least 3 times. 
              Note: when you get used to breathing into your belly, you can do 
              the breath without the hands on your sternum and belly.  
              Even if you have just one minute to spare, four rounds of this 
              breath can help to calm the mind and elevate mood.