The 4-7-8 Breath
Inhale deeply through your nose into your belly like you're smelling a flower for 4 seconds.
Hold it for 7 seconds.
Exhale forcefully for 8 seconds out of your mouth, like you're trying to blow out candles.
Do this twice a day: try to find a way to remind yourself like doing it while you're making coffee in the morning and again when you lie down in bed to go to sleep.
This will have a cumulative effect, regulating your nervous system for the better overall and will improve your baseline when it comes to anxiety. Give it at least 6-8 weeks, but many find benefits sooner.
You may also use it "as needed", especially after you've integrated it into your routine. My clients have used it when feeling overwhelmed, before stressful events, to stop panic, to go to sleep, to go BACK to sleep, or with me during therapy to help ground or release tension. I personally love to do it when I'm seeing clients back-to-back to help me release the last story and open up to the next one.
If you'd like to know more about how this and other techniques can help you, e-mail firstname.lastname@example.org to see if we're a good fit. I am in network with many insurance companies and I have immediate availability for virtual sessions on Thursdays.
In the meantime, breathe in peace, exhale tension.