Sisihkan waktu untuk berlatih pernapasan taktis. Kontraksikan otot bokong atau paha belakang. Tekan telapak tangan dekat pangkal ibu jari perlahan-lahan. Berkonsultasilah dengan dokter.

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
Tactical breathing is used in the military to calm combatants. It's highly effective at calming your body when it's in an anxious state. Practice tactical breathing a little every day, even when you are calm, so that you will already know how to do it when you are nervous.  Breathe in through your nose for a slow 4-count. Hold your breath for a slow 4-count. Breathe out through your mouth for a slow 4-count. Hold your breath for a slow 4-count. Repeat this process four times. Many people find th