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Teach yourself diaphragmatic breathing:

Place one hand on your chest and one hand on your lower abdomen.
Breathe and just notice what happens.
Which hand/s move on inhale and exhale?
Now breathe by pulling out your lower abdomen as if you were inflating a beachball, feel the breath rush in as your abdomen expands.
Start to inhale to a slow count of 5
Exhale to the same count
If you like when breathing out enviusion your breath going out with an ocean wave adn in breath coming in with an ocean wave in a slow rythmic manner, envision your in breath as the upswing in a hammock and the outbreath as the downswing in a hammock or a big U

Once you get to the slow breathing rate of 6-10 breaths/minute, your physiology will change from fight or flight mode to relaxation response.

Your body has a system which handles automatic tasks. Remember when you were first learning to drive you had to concentrate hard on every maneuver? Now you don't even think about it?

Take advantage of your physiology and repeat deep breathing frequently enough that is will migrate to the control of the automatic processes portion of your brain. Once in automatic mode, your breathing will even be altered when you are asleep.

Practicing this for 10-20 minutes each day will accomplish a migration to the automatic parts of your brain if you continue to practice for three weeks. If possible stop during the day and take 3 deep breaths. Three deep breaths are enough to oxygenate your entire system.

Even if you can only accomplish the 3 deeps breaths, this will eventually become an automatic process if you continue long enough.

Brain Science: It's Personal

If you knew there was something you were doing 20,000 times a day that was negatively impacting your mental and physical health,

.......would you want to change it?

It's personal.