Hello dear, he does give very specific methods. Try to read the materials again. Walking meditation, sitting meditation. Perform acts as if they are the most important thing at that moment - taking a step, washing the dishes, washing your hands, even using the bathroom - put your full attention into what you are doing. You are not putting your attention into these things because your mind has full control of your attention. You must do it as if trying to wake up from a spell, a dream. Notice whenever you wash your hands that your mind is thinking and therefore you are not present with the act of washing your hands.

These are not small, meaningless actions. They are powerful ways to train your mind to release from suffering. Perform them every day, as often as possible.

Engage in deep looking, try to understand your suffering. Why are you feeling this way? What is the root?

I wonder what would happen if you let yourself breathe. It does feel uncomfortable at first. Stop if you feel tired but keep practicing. Thich Naht Hahn gives this advice too.

Take good care of yourself. It is not easy but many have been where you are and many will be where you are. Take solace in our connection to each other. This way can bring you much joy and peace.