You can easily incorporate these techniques into a simple daily routine.

Diaphragmatic Breathing (3 minutes): Sit comfortably with a straight back. Inhale deeply through your nose for four seconds, feeling your belly rise, then exhale slowly through your mouth for six to eight seconds. Repeat this for three minutes.
Humming or Soft Singing (1–2 minutes): Hum a favorite melody or simply make a soft “mmmm” sound. Close your eyes and feel the vibrations in your throat.
Massage (1 minute): Use your fingertips to gently massage behind your ears and along the sides of your neck. The document suggests doing this “lovingly, as if you were petting a small animal”.
Cold Water (Optional, 30 seconds): Splash cold water on your face or place a cold towel on your neck. Breathe normally as you feel the cool sensation.
Conscious Gratitude (1 minute): Think of one thing you’re grateful for, no matter how small. Close your eyes and feel the warmth in your chest as if you’re hugging that moment.