Gently place your hand on your stomach.
Inhale slowly through your nose for 4 seconds. As you breathe in, pretend you are blowing up a balloon in your belly. Your belly should fill up like a balloon as you inhale. Feel your belly rise against your hand.
Hold your breath for one second.
Slowly exhale through your mouth for 4 seconds. Pretend that you are emptying all the air out of the balloon, so your belly will deflate. Feel your hand fall as you exhale.
When you are managing a strong feeling (nervous, frustrated, angry, etc.)
When you need to slow down
Settle the mind and body
Restore a sense of calmness