breathing techniques that measurably calm you down

tested most of these mid-panic, not just in a candlelit studio. results vary by nervous system

physiological sigh

double inhale through the nose, long slow exhale through the mouth. one cycle actually changes something. my go-to before a hard class

box breathing (4-4-4-4)

inhale 4, hold 4, exhale 4, hold 4. good for focus, less good for calming down fast (modify as needed if the holds make you tense up more)

4-7-8 breathing

inhale 4, hold 7, exhale 8. dr. andrew weil's version. this one is for sleep, not for a stressful meeting, don't confuse the use cases

extended exhale (in for 4, out for 8, no hold)

simpler than 4-7-8 and almost as effective for me. breathe first, think second

coherent breathing, 5 in 5 out

less dramatic than the others but good for a whole class of students at once

alternate nostril breathing (nadi shodhana)

takes practice to not feel silly doing it. helpful before bed more than mid-crisis

humming bee breath (bhramari)