The 3-Step Protocol
A fast, repeatable sequence you can use in real life—standing, sitting, walking, or lying down. Stabilize first. Expand second.
Before you start
- Unclench jaw. Drop shoulders.
- Hand on chest or belly if helpful.
- Pick a posture you can keep for 60–120 seconds.
If symptoms are severe, worsening, or include chest pain, blue lips/face, fainting, or confusion—seek urgent medical care.
Key principle
In urgent moments, chasing a “big inhale” can intensify panic and increase air trapping for some people. We prioritize a controlled exhale and a slower cadence to reduce escalation.
1) ACKNOWLEDGE
Script (internal): “This is the Primal Breath Response.”
Do: Name it once. No arguing with it. No shame. Recognition creates space.
Goal: reduce surprise and stop the mind from chasing explanations.
2) GROUND
Do: Shift to a controlled cadence with emphasis on the exhale.
- Exhale slowly through pursed lips (like cooling hot cocoa)
- Pause 1 beat (optional, only if comfortable)
- Inhale gently through nose (no “gulping”)
- Repeat for 6–10 cycles
Goal: restore rhythm and reduce escalation.
3) RECLAIM
Script (internal): “I can move forward with this rhythm.”
Do: Return to a simple action while keeping cadence steady.
- Continue walking slowly
- Resume a sentence
- Stand up or sit down deliberately
- Let attention return to the room
Goal: prove to the nervous system that the spiral is broken.
Short mantra: Name it. Slow it. Move forward.
If you can do only one thing: slow the exhale.