Slow breathing is also recommended for novices before public speaking, as it helps speakers overcome irrational physiological fear of facing people, the risk-taking shift is useful as it helps you speak more confidently, not more cautiously. Slow breathing can calm nerves quickly; bottom-up regulation: body tells brain “you’re safe”.

Parasympathetic nervous activation increased risk-taking behavior? That's interesting/unexpected (at least to me). Also, this part caught my eye:

> The selective impact of prolonged exhalation breathing on reward responsiveness has important implications for clinical contexts, such as anxiety, panic disorder, and depression, given their distinct autonomic signatures and maladaptive reward processing. By enhancing cardiac parasympathetic modulation through prolonged exhalation techniques, individuals may restore reward processing, a valuable pathway for emotional recalibration. Prolonged exhalation harbors the potential for a low-cost, low-risk, easily applicable intervention to be incorporated into therapy or rehabilitation programs, especially to support pharmacological treatments.

"When you feel so mad that you want to roar, take a breath and count to four." - Daniel Tiger's mom

Also try to make decisions ahead of time too. E.g. figure out what your opinion is before the meeting. Think like a pilot, don't let the plane do something you hadn't anticipated 5 minutes before (or in case of life 5 days 5 weeks 5 months or sometimes 5 years!)

Cant do this for everything but examples are supermarket lists, home viewing (know your price, questions, decision criteria)

I've never found it to make a difference

Weren't 90s of deep breathing supposed to remove all cortisol in the blood? This seems like an opposite result. Also a single prolonged breath was supposed to reset autonomic nervous system. Which research should I trust now?

I've found breathing exercises to be effective for the duration of the exercise, but I'm more interested in the possibility of training myself to adjust my respiration patterns over sustained durations. Would it be beneficial -- or even possible at all -- to adjust my body's default/subconscious breathing patterns to match those mentioned in the article?

Tangentially related, are there any wearable devices that allow for high resolution respiration monitoring? I'm imagining some measurement of lung expansion over time (probably at least 10 Hz) so that I can quantify the deepness/shallowness of my breaths as well as the phase of inhalation/exhalation cycles.

So doing this Sudarshan Kriya helps ? Or we should avoid it ?

https://www.aolresearch.org/published-research

i developed a health issue that has affected my breathing over the past few years and i am cognitively and emotionally destroyed, it has made me realize that breathing is really important

like inhaling a cigarette and slowly exhaling smoke.