Up the left side as you inhale, across the top as you hold, down the right as you exhale, across the bottom as you hold again. It's the pattern Navy SEALs use before high-pressure moments.
Sit somewhere comfortable, relax your shoulders, and follow the dot around the box. Most people notice a difference after 3–4 full laps.
Breathing helps in the moment. For what's underneath it, talking to someone regularly can help more.