How it works
Breathe in for 4 counts. Hold for 7 counts. Exhale for 8. Repeat 4 times.
Total amount of time: 76 seconds.
Here is a video by Dr. Andrew Weil. I learned this trick from him.
What you'll need
I saw Dr. Weil's video online. One night I was having trouble sleeping and decided to try it and...it worked! Since then, it is my "go to" when my mind is racing and I have a hard time settling into sleep.
But I also use it when I am nervous. I recently stood up to ask a question in front of a large audience and all of a sudden felt a wave of anxiety. As I waited my turn at the microphone, I did the 4-7-8 breath and it immediately calmed me and brought me back to balance.