Lengthen the exhale to steady yourself
Two short inhales through the nose, one long exhale through the mouth.
Do this
Inhale through the nose, then take a second short sip of air on top, then exhale slowly and fully through the mouth. Repeat for one to three minutes. Also usable as slow breathing generally, at around six breaths a minute, exhale longer than inhale.
Why it works
Heart rate rises on inhalation and falls on exhalation, so an extended exhale increases parasympathetic influence. A randomised trial found five minutes daily of cyclic sighing improved mood and reduced respiratory rate more than mindfulness meditation over a month.
Where it fails
This is state management, not treatment. It does nothing about the cause. The trial was one month, single-site, and unblinded, so treat the comparison with meditation as preliminary rather than settled.
How you’ll know
You should feel the shift within a minute or two. If you are five minutes in and nothing has changed, you are probably breathing too fast.