Resetting the System

A stress cascade is a physical event, so the best off-switches are physical too. You cannot reason your way out of it mid-surge.

• Long exhale breathing — make your out-breath twice your in-breath (4 in, 8 out). A long exhale stimulates the vagus nerve, which flips on your calming parasympathetic system. It is the fastest reset you have.
• Cold on the face — cold water or an ice cube triggers a reflex that quickly drops your heart rate. It feels too simple, yet it reliably works.
• Tense and release — squeeze and let go of each muscle group from your feet up, undoing the tension the alarm created.