Deep breathing is one of my favorite exercises to do daily!  It is usually one of the first coping skills we teach clients to assist them in regulating strong emotions.

Deep breathing is an easy and useful technique that can be used for managing an array of emotions (anxious, mad, sad, overwhelmed, irritable, worried, or frustrated). And it can be used discreetly at any time or place.

4- 4- 6 Method of Breathing:

Sit or lay comfortably and place one hand on your abdomen. Breathe in through your nose DEEPLY enough that your hand on your belly rises.  Hold the air in your lungs, then exhale SLOWLY through your mouth. 

The trick is to go slow: INHALE (through the nose) for 4 seconds, PAUSE- 4 seconds, then EXHALE (through the mouth) 6 seconds. 

Practice this for 3-5 minutes to regulate/manage those intense emotions you are feeling at that time.