Breath

Vagal Activation

Primary autonomic nervous system regulator. Directly modulates heart rate variability and sympathetic tone.

Physiological Sigh

90 sec

Acute stress, immediate need for calm, after difficult calls

Box Breathing

4-8 min

Pre-performance, sustained focus needed, before high-stakes situations

4-7-8 Breathing

3-5 min

Sleep preparation, deep relaxation, winding down after shift

Extended Exhale

2-5 min

Sustained anxiety, general stress reduction, any time throughout the day

Quick Access: Immediate Reset

90-second emergency protocol for acute stress