The breath is essential to all life so act like it!

Sit up straight with your spine in alignment so your organs aren't compressed and not functioning properly.

Take a moment to exhale all the air in your lungs, try to push out all that burning CO2.

Inhale deeply into the gut through the nostrils. Feel the fresh, crisp air lap against your nostrils and rejuvenate the body. Now shift your oxygen up. Inhale deeply into the chest again through the nostrils. You want to fill every inch of the lungs from bottom up.

Visualize a bright liquid light/energy filling your lungs, seeping into every inch of vasculature in the brain and body. It's warm and full of love like the sunlight.

Exhale for longer than your inhales to force out all that CO2.

Visualize a stagnant, dark light/energy leave the body through the mouth. This is all of your negative thoughts.

Repeat until you notice a change in your headspace.

Use as needed. You have effectively directly decreased the glutamate/calcium and adrenaline/cortisol that was causing your symptoms.