Overwhelm rarely arrives politely. It builds until the smallest task feels impossible. In those moments you do not need a long practice — you need something short enough to actually do.
Try this. Let your shoulders drop. Breathe in gently through the nose for a count of four. Let the breath out slowly for a count of six. Repeat five times, no more.
The longer out-breath is the important part. It quietly tells the body that it is safe to soften. Nothing dramatic happens. Things simply become a little more manageable.
If counting feels like effort, drop it. Place one hand where you feel the breath and let it move under your palm. That is enough.