Follow these simple steps:
To regulate your autonomic nervous state from a fight/flight hyper arousal, breathe in your nose for the count of four, hold it for the count of three and let it go by exhaling through your mouth for the count of seven.
Repeat for several times until you feel relaxed and your shoulders drop, stomach softens and heart rate slows down. You are now in a ventral vagal state of social engagement.
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