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.
An effective science-based tool is: achieve elevated heart rate with exercise (HIIT cardio, resistance, etc) & use 1-3 physiological sighs (a double nasal max inhale, then complete exhale) to calm down between sets or intervals. HRV, energy, focus & performance all increase.
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In any case, doing a physiological side the beginning of each rest interval between work sets of resistance training is a very effective way to enhance your focus and your output during your work sets.
But what you'll quickly find is that if you do a physiological sigh right after completing your last repetition, you'll calm down much more quickly, your heart rate will come down more quickly, and you'll recover more completely in whatever designated rest period you've allowed yourself, whether or not it's 30 seconds, which would be very short frankly, or it's a 5-minute period of rest between sets.
If you do one truly, just one physiological sigh at the beginning of the rest period, you are going to effectively shift your nervous system in the direction you want it to go during those rest periods.