Your brain needs oxygen to function, think and calm down. When you are stressed, you have a tendency to hold your breathe; it is a natural reaction. Learn to focus on your breathing when you feel emotionally flooded to slow your body down and clear your mind. Slow, patterned breathing sends signals to your vagus nerve to release a neurotransmitter known as acetylcholine that then signals the heart to slow heartbeats. Try this square breathing technique.
1. Inhale through your nose for a count of four.
2. Exhale through your mouth for a count of four.
3. Wait for a count of four.
4. Repeat until you feel calm and balanced.