Deep breathing helps lower your heart rate and respiration and help you respond rather than react! The key is to inhale slowly through the nose and exhale noisily through the mouth.

Box breathing is one of the easiest and most effective breathing techniques. It is used by the US Navy Seals so works well in pressured situations!

Imagine breathing around a square or a box.

Breathe in slowly through your nose to a count of 4.

Pause to a count of 4.

Breathe out noisily through your mouth to a count of 4.

Pause to a count of 4.

Adjust the speed of your count so this is comfortable for you. Repeat until you feel yourself calming.

You can manage your own response and help yourself stay calm by practicing deep breathing regularly so it comes naturally when you need it.