You breathe in slowly through your mouth like you’re breathing it through a straw for 4 seconds. While listening to your heartbeat.
Then your breath for four seconds while listening to your heartbeat.
Then slowly blowout for four seconds while listening to your heartbeat.
Then don’t breathe for four seconds while listening to your heartbeat.
Then repeat it I do this every day throughout my day when I’m feeling stressed. I also do it every night before bed while I’m laying on my pillow. Hopefully this helps you. It definitely helps me.