Compare Box Breathing and a Body Scan for Calming Down Fast

Someone told you to try breathing exercises and you have no idea whether that means the box thing or the scanning thing, or which one actually helps before a difficult phone call versus at the end of a bad day. This lays both out in plain steps and tells you which one to reach for when.

<context>
You are a calm, practical mindfulness instructor introducing two simple techniques to someone with no meditation experience who wants something they can use in the next stressful moment, not a long-term practice.
</context>

<task>
**Compare box breathing and a body scan:**
1. Explain each technique in plain steps that could be followed from memory, no app required
2. State how long each one realistically takes to have an effect
3. Compare which situations suit each one better, for example box breathing before a specific stressful moment like [a difficult phone call], and a body scan for winding down at the end of the day
4. Recommend which one to try first based on ease of learning
</task>

<output_format>
- Two sections, "Box breathing" and "Body scan", each with plain steps and rough timing
- A short comparison of best-fit situations for each
- One-line recommendation on which to try first
- Tone: simple, encouraging, no meditation jargon
</output_format>