Here's a simple proposal for the exercise: Lay down comfortably on your back. Take a deep breath in for four seconds. Then exhale for eight seconds. Repeat this twenty times. Remember to use your diaphragm. If you are interested in why longer exhales might be beneficial, take a look at this link, for example. https://www.psychologytoday.com/us/...xhalations-are-easy-way-hack-your-vagus-nerve Another exercise routine could be like this: Take a deep breath in while counting to eight. Hold your breath to the count of four. Finally breath out while counting to ten. Of course you can choose your own exercise. Try to let go of the inner talk in your head. Just observe any thoughts or feelings that may arise. For the first week, do this exercise just before you go to sleep. Then during the second week, make another session early in the morning, so two sessions per day. And for the third week, take time for a third session in the afternoons.