Breathing exercises that help during panic — what actually helps, when you have already had a long week

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Six things, in the order that makes the most difference. The first two do most of the work.

Long weeks are cumulative. This is a small subtraction.

If you only do one thing from this page, do the first point below. It is first because it removes the most friction for the least effort.

A physiological sigh — one inhale, a second short sip of air on top, then a long release through the mouth — often works in one or two rounds.

Do not wait until the peak to practise. Doing four rounds on a normal afternoon is what makes it available at the peak.

Cool your face. Cold water on the wrists and the back of the neck is a physical signal that has nothing to do with thinking your way out.

Put one hand on your ribs and one on your belly so you can feel which one is moving. This gives your attention a job that is not "am I dying".

Do not try to take a big breath in. During panic you are often already over-breathing, and a deep inhale can make the dizziness worse.

Make the out-breath longer than the in-breath. Four in, six or eight out is enough. The exhale is the part that shifts things.

Stop and breathe normally. Dizziness during breathing exercises usually means you are breathing too hard or holding too long.

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