To regulate your autonomic nervous state from a fight/flight hyper arousal, breathe in your nose for the count of four, hold it for the count of three and let it go by exhaling through your mouth for the count of seven. Repeat for several times until you feel relaxed and your shoulders drop, stomach softens and heart rate slows down. You are now in a state of social engagement. Feeling a calm, relaxed way of being with a sense of inner peace and softness of your stomach. The muscles will be less tight and the tension will leave your shoulders and your jaw will feel less rigid. A lightness and a feeling of relief may be felt.
You are in control of your own body.
You can choose your own responses.
You can take time for yourself.
You can breath, rest, relax.
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