1 minute of deep breathing from the diaphragm.
For most people this will be the opposite of their usual breathing patterns. So it may take a while to get used to it if you’ve never tried it before
Grab your phone.
Set your timer for 1 minute.
This can be done sitting up tall, or standing, or even lying flat on your back. Place your hands on your abdomen, one on each side of your navel.
As you inhale deeply through your nose, imagine your stomach filling with so much air that it presses into your hands. Filling, rounding, pressing against your hands. Your navel getting farther away from your spine.
As you exhale slowly and completely imagine the abdomen emptying and pulling away from your hands. Your navel pressing back toward your spine, your abdomen moving toward becoming concave.
Inhale, fill the abdomen press the navel away from the spine, exhale, the spine toward the navel.
Do this for 1 minute. When they timer goes off stop. Notice how you feel.
Try to come back to these deep diaphragm breaths throughout the course of the day.