Take a breath slowly, fully (belly-chest-head), and as comfortably as possible, and let it out the same way. Repeat this for a minute or as long as you need, and you will feel better. Try to smile if you can because it does help a bit. If it's still tight, it helps to hold the tension (safely) on purpose, and then let the tension go as you exhale. For your chest try breathing in fully (belly-chest-head), holding it, and "squeezing" the air to your head. After a bit (10 seconds or so) let it go and feel the tension dissipate. You guys deserve this for toughing it out in this crazy time of our lives. You will get through, and here's a ritual to help you out. Whenever you want to dial it back a bit, go through these motions. Here's a virtual hug you guys.