Without enough oxygen, your mind becomes scattered, and the rest of your body tenses up. In correct breathing, you inhale and exhale to about 70 percent or 80 percent of capacity, so that your lungs stay relaxed.

When you feel tightness build in your chest or have an overwhelming sense of angst, pause and try taking a 4-7-8 Belly Breath: inhale for 4 counts through your nose, hold for 7 counts, exhale through your mouth for 8 counts. Repeat four times. You’ll notice an immediate release of pressure. From here, aim to operate from that little patch of calm y

Mindfulness nourished by conscious breathing takes the feelings in its arms, becomes one with them, calms and transforms them.