Breathe in deeply and slowly through your nose - about 5 seconds

When your lungs are full, hold - about 1-2 seconds

Notice any tension in your body

Exhale slowly through your mouth - about 5 seconds

As you exhale, allow your muscles to relax

When your lungs are empty, hold - about 1-2 seconds

Allow your body to sink into your chair just a bit

*repeat*