An effective way to calm down is by practicing deep abdominal breathing, sometimes called “deep belly breath.”

• Thinking calm is hard when things get frustrating. You breathe faster than normal when you feel angry, upset or grumpy. But STOP and take a few deep breaths in. You need to bring your breathing pattern back to normal so you can think calmly again.
• Sit nice & tall in any comfortable position. Place one hand on your heart and the other hand on your belly. You may close your eyes if that feels good. Take a deep breath in for four counts then exhale through your nose for four counts keeping your mouth closed. Feel your belly and chest rise as you breathe in, and feel your belly and chest fall as you breathe out.

• If you’re lying on your back, you may place a light object, like a stuffed animal on your belly to help you feel and see your belly rise and fall as you breathe in and out. 

• Continue this breathing cycle for a few minutes. If you practice this Belly Breathing everyday, you can train your body to calm whenever your body starts to feel restless, angry, upset or grumpy.