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 easiest thing is do something that calms you down. Most likely that's going to be moved towards as much nasal breathing as you can possibly do. And a really easy rule of thumb is a double exhale length relative to inhale. So if you need to take a like four second inhale, double that time and breathe out for eight seconds.
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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for ten steps breathe in and for 20 steps breathe out
this was holotropic know we would do various forms of slow breathing trying to get down into parasympathetic so at least to one exhale to inhale for seconds in seven seconds hold eight seconds out things like that or 10 10 10 10 in 10 out or 10 in 10 hold 10 out
non-stop so how do I control that and the breath was really my first entry point into quieting my mind and finding some level of stillness at least right before the fight and this was holotropic know we would do various forms of slow breathing trying to get down into parasympathetic so at least two to one exhale to inhale for seconds in seven seconds hold eight seconds out things like that or 10 10 10 10 in 10 out or 10 in 10 hold 10 out and those were I mean fairly basic forms of breath work but I could feel the difference