Yoga Breathing

This is something that I have have found to be very helpful. When I feel my thoughts straying into dark and painful places, this allows me to calm my mind and regain some measure of focus.

The name might be inaccurate. The technique was introduced to me as "Yoga Breathing", but I don't practice yoga and don't know if it has anything to do with it 

Breathe in through your mouth and focus on filling the top part of your lungs. Feel your chest expand. In your head, count to three. While counting, move the air from the top to the bottom of your lungs. Feel your belly expand. Exhale through your nose. Repeat as necessary. Everything should be done very deliberately. Not quickly, but not excessively show either. 

Notice that this is kind of the opposite of how you might have been taught to breathe, for example, in an exercise class. In those cases, it is in through the noise and out through the mouth, filling the lower parts first. That's ok. In this case, the difference is something to help you focus 

Like most things, you'll get better at this with some practice. I found it helpful almost immediately, but I did notice it getting easier and more effective as I kept working on it.