Breath work to calm and ground down.
Here are some techniques you can use to help you to focus your mind which will naturally calm you. When the mind calms a little, the whole body relaxes. Then you get a little more comfortable easing into the rhythm of a slower, more relaxed, deeper, more spacious breath.
Breathing slowly, thoughtfully, and fully, calms the nervous system, which improves all the functions of the body, the digestive system, the immune system, all the systems of the body.
When we are relaxed and de-stressed everything is better!
Sit comfortably tall with a spacious body. More details here.
Settle down for a few breaths by observing the sensations of chair and/or floor or bed beneath as you exhale. Try to settle down and get comfortable without slouching.
Notice an anchor point for the breath as you inhale.
Let the breath be natural, flowing freely in and out.
Options:
Inhale for 3, exhale for 3. 3:3
Lengthen the breath to a count of 4, inhale for 4, exhale for 4. 4:4
Inhale for 4, hold for 1, exhale for 4. 4:1:4
Inhale for 4, hold for 1, exhale for 5. 4:1:5
Inhale for 4, hold for 2, exhale for 6. 4:2:6
Return to your natural breath. Observe the earth beneath and the sensation of grounding down as you exhale. Notice an anchor point for the breath as you inhale. Let your breath be natural, flowing freely in and out.
Smile. Your practice is done. You have relaxed your nervous system and nourished your life!