Relaxation & breathing techniques are just that, techniques, that you need to learn and practice, in order to polish, you may find them hard at the beginning. However one thing is certain, you would benefit from finding the time to do these regularly.
Yoga and tai chi are both good forms of exercise that may help to improve breathing and relaxation.
Start by sitting in a comfortable place with support for your head and arms, with your arms on your side and palms facing upwards, legs stretched out straight in front of you, not crossed.
Now focus on your breathing, only through your nose, make it slow and regular, in and out, filling up your lungs completely. You will find that this would relax and help you feel calm.
Do this twice or thrice a day for a few minutes each time if your schedule allows it otherwise as much as you can, ‘some is better than none’.
Again in a quiet place where you are least likely to be disturbed, lie down comfortably, soothing & slow instrumental music may help, while breathing as described above, consciously try to relax and release tension from your muscles. You will definitely require practice & discipline to master this.
Now tense up your muscles counting 1 to 5 slowly and relax counting 5 to 1, in the following order:
Facial muscles: eyebrows up and pushed together as if frowning and release
Neck: Tilt head to touch chin onto your neck slowly & gently, then lift
Shoulders: Lift to try & touch your ears as if shrugging then drop them as low as you can
Arms, wrists & hands: With arms stretched and lifted on either side of the body, open your hands up with fingers spread out, put wrists up and then down, then relax
Chest: Breathe in slow and deep, breathe out using your abdominal muscles, pushing your belly in
Arms: Raise both arms straight & above your head, stretch as far up as possible, then relax
Legs: With heals on the floor, stretch toes in front away from the body & then towards the body, then relax slowly
After all the stretches, take time to lie down with your eyes closed, whilst breathing as in the breathing exercises described above.