If I go through a tough time where anxiety is already impairing my life, sleep, communication then my first aid method is concious breathing twice a day for five minutes. It works immediately and levels down my stress significantly after about three days.
You breathe slowly in for about 15 seconds, hold breath for about 10 seconds and breathe out for about 35 seconds - mileage may vary. For five minutes.
The impact is not as fundamental and profound as with dedicated daily meditation but it does the trick and actually builds the basis required for actually sitting down and doing more subtle mental work.
I wonder if the Apple Watch app is effective. You can set how many breaths you want per minute, but no option to hold a breath for 10 seconds like you mentioned.
You breathe slowly in for about 15 seconds, hold breath for about 10 seconds and breathe out for about 35 seconds - mileage may vary. For five minutes.
The impact is not as fundamental and profound as with dedicated daily meditation but it does the trick and actually builds the basis required for actually sitting down and doing more subtle mental work.
Cheers