Try this technique to relax the nervous system when you’re holding back a mixture of screams and/or tears.
This is one of my favorites when I’ve got that tight feeling in my chest that feels ready to ignite, which is why it's my go-to when I'm raging.
No counting involved; just inhale twice through the nose while expanding the belly (if you can), exhale once through the mouth; and repeat. This may sound a bit like lamaze breathing... and... yeah.
I usually start pretty forcefully at first and then my breath will slow down as my parasympathetic nervous system starts to take back over.
Once it feels more difficult to do the double-inhale than not, I start to wind down; the job has been done.
Hope this helps.