I can give you a bio hack (that is kinda like box brearhing , but better).
Its based on the fact that when we breath out - we activate our parasympathetic nervous system (our rest and digest mode)
And wjen we breath in - we active the sympathetic nervous system (fight and flight mode)
So the core aim in this 'hack' is to breath out longer than you breath in .
Ie: you are hacking your body to 'rest' more than to 'fight' .
You can pick any numbers you want so long as the breathing and holding are longer than your breath in.
Dont force yourself to long times, keep it as natural as possible as you want to keep in a relaxed state and work with your body, not agaisnt it.
The usual start off point is a standard 4,7,8 .
4 - in
7 - hold
8 - out.
If you need to reduce these ....go for it .
If you can extend them ....great.
Just so long as you keep the breath in shorter than it is going out.
If you are in a really heightened state i csn recommend something weird....but i find it really helps.... it's another bio hack : EMDR
Its basically an eye movement thing - not entirely sire how it works , but it somehow takes away the 'emotion connected to the moment ' .
Basically you keep your head still and look as far left with your eyes as you can , then look as far right as you can.
And you do this as quick as possible.
Repeatedly.
I find concentrating on both of these can stop anxiety building to a paralyzing pitch , can get me out of a negative mental dive, and even help pull me out of the ends of a panic attack .
I do recommend practicing it when not stressed first.
