Square Breathing.
Really simple breathing technique to calm the mind and body down.

You can make your count of 4 as long or as quick as you need to. I chose the number four because it keeps it simple. If you have a really busy mind, look around you for something with square lines (tv, picture frame, window, shed etc) to aid you. I use my hand to physically draw out an imaginary square.

So, if you are a position to, make yourself comfortable. Maybe you need to straighten your spine or uncross your legs; making yourself comfortable can be a simple tweak or improvement to your posture.

And now bring your attention to your breath.

To put it simply, you are going to breathe in to the count of 4. Hold it to the count of 4. Release it to the count of 4. Pause with the breathe out to the count of 4.
The pace is yours to set… and maybe you can choose to extend the length with each set of breaths.

Here we go:

Breathe in 1, 2, 3, 4.

Hold 1, 2, 3, 4.

Breathe out 1, 2, 3, 4.

Hold 1, 2, 3, 4.

Breathe in 1, 2, 3, 4.

Hold 1, 2, 3, 4. (Start noticing the silence on the hold. Beautiful inner silence)

Breathe out 1, 2, 3, 4.

Hold 1, 2, 3, 4.

Breathe in 1, 2, 3, 4.

… and so forth.
You soon begin to notice how it slows everything down. Everything calms.

Keeping it simple makes for a quick and easy technique, with little to think about.

Make an effort to give yourself a couple of minutes of Square Breathing a few times a day. Let it become a mindful habit.