So this is one of the most effective breaths I know for calming anxieties. This is a three part exhale. All you're going to do here is you're going to inhale all the way down to the belly, expanding through the belly, the ribs, and then the heart. And then as you exhale, you're going to gently curtail the breath to make you exhale in three parts. So it's like thi nhaling, and exhaling, pause, pause, and then release all the breath. So like I said before, don't hold the breath. Don't tense up as you retain the breath. You're just going to suspend the breath. So gently as you exhale, you're exhaling, and then you pause, and you're exhaling, and then you pause, and then you exhale. Release all the breath. And make sure that you breathe all the breath out, so you get all that old stale air out of your lungs, so that we can bring nice, fresh air, and oxygenate the blood properly. Inhaling-so I'll show this one more time- inhaling. Beautiful.