This is just what I do. We're all different, but this may help and that's what it's all about. Also, if you can't get in a good deep breath, just keep counting until you feel your breathing slow down.
  1. Count to 13.
  2. Take 5 deep breaths.
  3. You are not broken.
  4. You've gotten through this every other time it's ever happened.
  5. You will get through this again.
  6. You do not have to feel guilty about this.
  7. This is not your fault
  8. You are not broken.
  9. Take five deep breaths.
  10. Take five more.
  11. You are not broken.
  12. Count to 13.
  13. You are not broken.