When we get anxious or panicky, our breathing often becomes more shallow and faster. This calming breathing exercise is a quick way to counteract this to help you relax. It's not about deep breathing, the idea is to slow down your breathing so it's nice and relaxed with your out breath being slightly longer than your in breath. How about we practice that now? First of all, get yourself in a comfortable position. Could be sitting or standing. Relax your shoulders down. Let go of any tension in your body. Start to focus on yourself. Near breathing, you don't need to do anything different at the moment. Just notice your breathing and follow your breath as it moves in and out of your body. Now try doing a nice long out breath. When all your breath is gone, just naturally allow yourself to breathe in again. And pause. Doing that nice long out breath again. To help with getting a nice long out breath, I'm going to ask you to count to four when you breathe in. Then pause and then count to six as you breathe out. Let's try that now. Breathe in one, two, three, four. Pause and out one, two, three, four, five, six. In one, two, three, four. Pause out one, two, three, four, five, six. Try that yourself for a few moments. Getting in your own rhythm of counting to four as you breathe in. With the pause and counting to six as you breathe out. Allow yourself to relax. Relax those shoulders. Let's continue to breathe nice and easily. Breathing in for four. And then pause in and then out for six. Do a few more breaths in and out. Doing that nice long out breath. Notice yourself relaxing and calming down. As you now want more, just focus on following your breath as it moves in and out of your body. So you'll breathe in nice and easily. Have a look around you. And now get ready just to return to your day and your day's activities.