Q: and avoid shallow chest breathing. It's easy to get in the habit of taking short, shallow breaths without even realizing it. However, it's important to train yourself to breathe deeply since deep breaths are better at oxygenating your body and can actually help reduce stress. Take a moment to pay attention to your breathing. If only your chest is rising and falling when you breathe, you're likely taking shallow breaths. You want to use your diaphragm when you breathe, which is a thin muscle underneath your lungs. When you take a deep breath, your diaphragm moves downward and gives your lungs more room to fill up and expand. You'll know you're breathing with your diaphragm if your belly expands when you inhale. Breathing through your nose helps purify the air so you're not inhaling as many irritants. It also helps regulate the temperature of the air you're breathing in. If you normally breathe through your mouth, practice closing your mouth and inhaling through your nose. Then, exhale through your nose or mouth, whichever is most comfortable. Inhaling through your nose might be difficult at first if you're used to breathing with your mouth, but it will get easier over time with practice. Slouching and tensing your muscles makes it harder to take full, deep breaths. Instead, you want to stand up straight, relax your shoulders, and loosen your joints so it's easier to breathe. Try slouching forward, lifting your shoulders up toward your head so they're tense, and taking a deep breath. Then, stand up straight, relax your shoulders, and take another deep breath. You should be able to feel how much easier it is to breathe when you have good posture and you're relaxed. Whenever you catch yourself slouching or tensing up, adjust your posture and take a moment to relax your muscles. Since you don't usually realize that you're breathing, it can be tricky to notice whether or not you're doing it properly. However, you can schedule regular check-ins throughout the daylike first thing in the morning and at lunchtimeto get a better idea of how you're breathing. Try to check in at the same time every day so it becomes a routine. Being more mindful of your breathing can help you make adjustments if necessary. For example, if you notice that you're taking shallow breaths whenever you check on your breathing, you'll know to work on taking deeper breaths from your diaphragm. Taking deep, purposeful breaths can actually help you calm down and think more clearly in stressful or scary situations. To make deep breathing easier, try practicing a couple breathing exercises so you can use them the next time you're feeling overwhelmed. For example, you can quickly relax when you're feeling stressed by taking deep breaths through your nose and then sighing out loud on your exhales. If you ever feel like you're on the verge of having a panic attack, take a deep breath in for 3 seconds, hold it for 3 seconds, and then slowly exhale through pursed lips. Repeat the exercise until you calm down. To stop hyperventilating, try inhaling slowly through your nose for 7 seconds and then exhaling for a count of 11.
A: Take deep breaths Inhale through your nose instead of your mouth. Maintain good posture and keep your body relaxed. Check in on your breathing throughout the day to see if you're improving. Try calming breathing exercises whenever you're feeling anxious or stressed.

Q: When it comes to bigger holes that cannot be mended with a single seam, your best bet is to look into getting a patch-- an extra piece of fabric you can integrate into your jeans to cover the hole. You can find patches at a local arts and crafts or clothing specialty outlet. Buy a patch that matches the colour of your jeans as closely as possible. You'll want to get a patch that's slightly bigger than the hole you're covering; that way, you'll have some extra room to make errors. While denim patches are the safest bet if you're looking to really repair your jeans, you can take the damage as an opportunity to stylize your jeans with brightly coloured or flannel patches. Adding a patch that will clearly stand out from the rest of the clothing will give it a down-to-earth flair. While denim (or 'masked' alterations) are best sewn in on the inside of the jeans, patching different fabrics to the outside of your jeans will make them more prominent and eye-catching. If you're feeling thrifty, you can harvest your own patches from jeans you don't use anymore. If you have a bigger hole that will require a patch, you should still cut off the frayed edges. Even if it sounds like you are consciously losing material, the frayed edges won't be any help in mending it, so it's best to get rid of them, leaving a clean hole. Take some scissors and cut excess threads around the hole. By the end, there shouldn't be any threads significantly sticking out. With patches in particular, it's recommended you turn your jeans inside out while you're patching them. That way, the most visible seams won't be externally visible. It'll also give you a bit of extra room to make sewing mistakes. It's typically better to sew a denim patch in from the inside. This will make the patch look less evident, as well as cover up the most visible stitch lines. Once you've got your jeans turned inside out, take a sewing needle and thread and sew the patch. Try to keep your sewing as close as possible; you want to integrate the fabric into your jeans as closely as closely as possible. Ironing your jeans following a patch is significantly more important than ironing a small tear. This will help even out and seal the patch.
A:
Get a patch that suits the style of your jeans and size of the hole. Cut frayed edges. Turn your pants inside out. Sew the patch with close-knit seams. Iron your patch out.