The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
The physiological sigh: two deep inhales through the nose (no exhale in between), followed by a full exhale to lungs empty (through the mouth) is the fastest way to reduce autonomic arousal — aka “calm down” & causes activation of neural circuits specifically for calming.
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I've also encouraged people to use the physiological sigh deliberately, not just spontaneously as a way to reduce their stress quickly.
the physiological sigh. This tool that I've talked about extensively of two inhales through the nose, as deeply as you can on the first one, sneaking in a little bit more air on the second one, and then a long exhale through the mouth is a way of adjusting that autonomic seesaw. It tends to make us more calm. It activates what we call the parasympathetic arm of the autonomic nervous system, which is just fancy nerd speak for it's a quick way to calm yourself down, right?
So physiological sighs done either as a one-off, one physiological sigh to clamp stress or reduce stress in real time, or repeatedly over five minutes as a practice that you do each day is going to be not just the most effective way to approach reducing stress around the clock and in real time but also the one that's highly compatible with the way that the neural circuits that control breathing were designed.
the physiological side done just one to three times so it would be double inhale exhale double inhale exhale maybe just two times will bring down your level of stress very very fast
now the reason this is so attractive as a tool for controlling stress is that it works in real time this doesn't involve a practice that you have to go and sit there and do anything separate from Life
the tool that at least to my knowledge is the fastest and most thoroughly grounded in physiology and Neuroscience for calming down in a self-directed way is What's called the physiological sigh
and the physiological sigh is something that we do spontaneously but when you're feeling stressed you can do a double inhale long exhale