The double breath
Breathe in through your nose. Add a second, short breath on top. Then let it all out through your mouth, long and slow. Three rounds. Follow the circle.
If you get dizzy, stop and breathe normally.
Why this works
Your heart slows a little on every exhale. That's wiring, not mindset. Evidence: solid Slow breathing leans on it. Evidence: decent
Researchers call this pattern a physiological sigh. One trial found five minutes a day of it lifted mood more than meditation did. Three rounds in the moment hasn't been tested. It costs nothing. Evidence: worth trying