Q: Stress can lead to shallow breathing and increased heart rate. If your heart is racing right now, look for a quiet place where you can take a break for a few minutes. Ideally, get into a sitting position or lie down so you're as comfortable as possible. Close your eyes and try to tune everything else out. Slowly and deeply inhale through your nose until your abdomen swells. If it helps, place your hand on your abdomen so you can feel it expanding. Mentally count to 5 as you slowly inhale. People often take shallow breaths from the upper chest when they're stressed out. Deep abdominal breathing can slow your heart rate and make you feel less anxious. You can exhale through your nose and mouth simultaneously if that feels more comfortable for you. Keep your hand on your abdomen so you can feel it relax as you release your breath. Mentally count to 10 as you exhale. You can increase to 15 seconds as you get more comfortable with deep breathing. Try to focus on breathing and counting and be sure to count at a steady pace. Keep taking slow, deep inhalations through your nose for 5 seconds, followed by slow exhalations through your mouth for 10-15 seconds. You should feel your heart rate slow down within the first 1-2 minutes. Continue the exercise for 5 full minutes for the best results. Deep breathing can lower your heart rate in a moment of anxiety, but it's also important to practice it regularly to establish the habit and keep your heart rate low. Try to dedicate at least 5-10 minutes every day to deep breathing exercises to reap the most benefits.  You can also break your exercises up and do 5 minutes in the morning and 5 minutes in the evening. Over time, increase your time to 15-20 minutes of deep breathing daily.
A: Find a quiet place to sit or lie down. Inhale slowly and deeply through your nose for 5 seconds. Exhale slowly through your mouth for 10-15 seconds. Continue deep breathing for 5 minutes to lower your heart rate. Repeat this process for 5 to 10 minutes every day to establish the habit.

Article: Rules might include listening when other team members are talking, contributing during team meetings, speaking honestly and refraining from using belittling or offensive language.  Decide how to increase individual contributions during team discussions. Whether over email, during conference calls or in person, team members must feel that their opinions are important. You might call on individuals to contribute during meetings, or email them ahead of time to ask that they prepare and deliver a team report. Define all relevant language and terminology. For example, you might agree as a group to use acronyms to increase efficiency in communications. Give team members from different departments a chance to ask questions and gain clarity about unfamiliar expressions and terminology. Prevent the same 1 or 2 people from dominating team meetings. Set time limits on how long each person speaks, or specifically ask quieter team members to present or lead a discussion.
Question: What is a summary of what this article is about?
Establish communication rules for team meetings.

Q: The basic idea of skating backward is easy – you push the outsides of your skates forward and out, curve them back to the center of your body and repeat. If your skates could draw on the ice they would paint curvy waves, like a child's drawing of the ocean, across the surface. Think of each skate making an “S” shape as you move backward You cannot skate backward if you are standing up straight. Bend your knees slightly so that your butt drops closer to the ice. Your torso should be upright like you were sitting in a chair.  As you get better at it, you should be able to lift each skate and put it back down comfortably, but at first, it's to keep them on the ice. It is easiest to use the wall or a hockey stick for balance as you start. Your skates will be pointing directly ahead of you and your shoulders in a straight line over your ankles. This is your "center" as you skate backward. With your skates shoulder-width apart, you have the power and strength needed. Hold onto the wall with both hands for balance. Focus on keeping your knees bent and back straight as you get used to moving backward. If it is more comfortable for you, lean on a hockey stick for stability. If you don't have a hockey stick, rest your hands on your knees. Slowly turn your toes to face each other and you’ll feel your feet start to separate as your skates move outward. Think of skating backward as leading with your heels -- as you toes turn inward, you heels turn out to your left and right, and the rest of your skate follows.  This does not need to be a big angle. Even slightly angling your feet will work. This is the beginning of your "S" shape. This is usually where people feel the most uncomfortable -- your legs are splitting apart, and they will keep moving apart as long as your toes are pointing in. Turn your skates too so that your heels point back towards your body. As you do you will feel your legs coming back together. Again, this does not need to be a large angle. Just turn your feet enough so that you feel your legs gliding back together. With your heels turned back to the center, use your groin muscles to bring your skates back to the middle. While you will not bring them this close, imagine you are trying to click your heels together.  This is the middle point of your "S." Focus on keeping your knees bent – this will help you with the power and flexibility needed to control your skates. When you reach your starting position, feet roughly shoulder-width apart, it's time to repeat your curve. Turn your feet so that your toes face inward again, then let them start to glide back out to the side. Pull them in again and repeat -- these are the "S" shaped curves that you need to make. One of the most common mistakes people make is leaning too far forward, with their bodies over their toes. Focus on keeping your athletic stance the entire time. A good tip is to put your hands on your knees, using them to support you and prevent you from leaning forward. The “S” curve is the simplest way to move backward on skates. Once you have some momentum, just keep repeating the “S” shape to skate backward, working on transitioning smoothly through each part.  Start along the wall – knees bent and back straight. Push off the wall to gain some momentum. Turn your toes in and move your feet apart. Pull your legs back together by turning your toes out and pulling in. Turn your toes to the center again as your feet approach each other. Repeat to skate backward.
A:
Point your toes inward and make curves with your skates to move backward. Bend your knees. Keep your skates shoulder-width apart. Push off a wall to start moving backward. Angle your toes inward as you glide backward. Angle your heels inward as your legs split apart. Use the muscles in your inner leg to pull your feet back to the center of your body. Curve your feet back to the outside. Keep your weight over your feet. Keep making “S” curves to move backward smoothly.