Sit or lie down and rest
Slow your breathing
Inhale through your nose for 4 seconds
Exhale slowly for 6 to 8 seconds
Repeat for several minutes
Loosen tight clothing
Drink water
Avoid caffeine, nicotine, and alcohol
Try a quiet, cool environment
Use slow, steady counting while breathing
Try gentle vagal maneuvers only if you know they are safe for you
Avoid sudden physical activity
Eat a light snack if low blood sugar is possible
Practice relaxation or mindfulness
Seek urgent medical help if you have chest pain, fainting, severe shortness of breath, or a very fast heart rate that does not settle