Switch 1: The Long Exhale

Breathe in for 4 counts. Breathe out for 8. That is the whole move — just make the exhale longer than the inhale. A long out-breath tells your vagus nerve to slow your heart and ease off the stress chemicals.

One in-and-out cycle takes about 12 seconds. Three cycles, and the worst of the surge has passed. Your heart speeds up as you breathe in and slows as you breathe out, so a stretched exhale keeps it in slow-down mode. Navy SEALs train this for combat stress. It works just as well when your toddler dumps cereal on the floor for the third time.