A physiological sigh consisting of two inhales followed by an extended exhale is the fastest way to reduce heart rate and induce calmness.

“The fastest way to calm down is to emphasize exhales. When you make exhales longer, you're slowing your heart rate, you're calming down. You don't need any sophisticated training. You don't have to do this for minutes on end. You don't have to do anything. You don't even have to call it breathwork. ”