The action of taking a deep breath in through your nose, and not just into the chest but drawing the air deep in to the belly, increases oxygen to the brain, slows the heart rate and activates the parasympathetic nervous system. This then slows the heart rate and brings about a feeling of calmness. Use the above animation as a guide and practise breathing in and out in pace with the unfolding shapes.
What if you feel a state of anxiety or rising panic and you're not able to see this animation?
Try the 4-7-8 Breath Technique
Dr. Andrew Weil teaches the 4-7-8 breathing technique as a way to reduce anxiety, but also to improve sleep and control or reduce anger responses.
How does it work?
Empty your lungs of air.
4 - Breath in quietly through your nose for the count of 4.
7 - hold your breath for the count of 7.
8 - exhale forcefully through pursed lips, making a "whoosh" sound for the count of 8.
Repeat the cycle up to 4 times.
It is advisable to do this technique whilst sitting or lying down, since it can make you feel a little light headed. It will also make you feel calm.
See what else Dr. Weil suggests here: https://www.medicalnewstoday.com/articles/324417#how-to-do-it
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