In the quiet and comfort of your room or at the beach or a bustling train station. The point is to regulate your breathing and you can start by practicing it in a calmer environment. The more you train the nervous system, the better it gets. Much like practicing an instrument.

 

How to sit:

You can sit any which way in my opinion just as long as you do it. But ideally you want your legs parallel, both feet flat on the floor, with thighs slightly opened and chest opened with upright posture, making sure your chair is high enough for a decline in the angle of your thigh as opposed to incline or straight out. Sit up straight, as if you are squeezing something small between your shoulder blades (medial border of scapula). 

 

Breathing:

Breathe in through your nose and out through either nose or mouth. I do a combination of whatever I feel like at the moment.

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4 seconds inhalation 5 seconds exhalation. With a small pause at the end of each. If you have larger lung capacity you pay add an extra second. A good breathing rate is about 6 breaths per minute. 

 

The Breathe + app guides you for this breathing routine should you have difficulty.  

 

Belly breathing:

If it helps, you can begin with one hand on your stomach and one on your chest. You want to breathe to fill your lower hand with your belly and exhale the same way. You want to make sure your diaphragm is fully engaged on both inhale and exhale. Exhale in a controlled manner like pushing molasses through a straw.