Become aware in the next thirty seconds of three things. Take a breath for the body. Take a breath for the mind. Take a breath to notice that the breath obeys your command. Repeat two more times.
Mini practice breaks throughout the day can help you return to center. This practice guides you through taking 8 conscious breaths in just under 3 minutes.
"In the beginning breath is important. In the middle, breath is not important. In the end, breath is really important." Take six special inhalations. Use your imagination to emphasize and slightly exaggerate the exhalation by pretending to blow the breath out through the mouth as if you were blowing the breath out through a very skinny straw. Involve your face muscles gently. Breathe in, then notice that little gap or space before you exhale. Allow the exhalations to get a little longer each time. Then, let go of the practice and feel the relief in breathing naturally.
You can do this in public and not draw too much attention to yourself. Rub your ears. Your ears are pliable and can resist the weight of your head, which weighs a lot. Rub your ears vigorously, going up to the gentle curve at the top of the ear and then down to the lobe on each ear. Enjoy the sounds of your fingers up close. Breathe naturally. Then stop the massage, and notice that feeling in your ears. That is blood circulating, vitality coursing through you.