• Focused breathing is calming.yoga pose sukasana, simple cross legged image by Susan Rae Tannenbaum from Fotolia.com
  
  You can learning to self-calm and self-soothe at home. When in the throes of anxiety or strong emotion, it can be difficult to remember how to calm yourself down. However, the key is to remember that if you change your breath, you can change your thoughts. Practice these easy breathing techniques at home and gain the benefit of calmer, settled, focused thoughts.
  
  

4-7-8 Breath

• The 4-7-8 breath is a classic breathing technique that has long been used in holistic Chinese medicine. It operates on the theory that calming your breathing and centering your mind will in turn calm the body and anxiety. This technique is particularly useful during instances of severe anxiety or panic as it is simple to remember and will become habit with time.
  
  Find a quiet place where you are alone. Sit in whatever position is most comfortable for you. Alternatively, you can lay on your back with your knees bent up and your feet flat on the floor. Close your eyes to avoid external stimulation. Breath in through your nose for a count of four seconds. Hold the breath for seven seconds. Slowly let the breath out through your mouth to a count of eight seconds.
  
  Count the numbers silently to yourself. If you mind wanders, bring it back to the numbers and start again with breathing in to a count of four, holding for a count of seven and releasing to a count of eight.
  
  

Diaphragmatic Breathing

• Diaphragmatic breathing is any breathing that moves your belly instead of your chest. When you breathe deeper, your thoughts often clear and settle. Lay flat on your back with your knees bent and place one hand on your belly. Concentrate on making your hand rise and fall with your breathing. Breathe in and out to an internal, silent count of five.
  
  

Counting Breaths

• Counting breaths helps to calm you by forcing your mind to settle and focus on one thing. No matter your breathing pattern, begin to count your exhalations. Your breathing will naturally settle as your mind calms. Once your breathing is settled enough, begin to breath deeper and slower. Continue counting the exhalations.