Sit or lie down and rest
Slow your breathing
Inhale through your nose for 4 seconds
Exhale slowly for 6 to 8 seconds
Loosen tight clothing
Drink cool water
Move to a cooler, quieter place
Avoid caffeine, nicotine, and alcohol
Try gentle vagal maneuvers only if you know they are safe for you
Use relaxation techniques like counting breaths
Stop physical activity immediately
Seek urgent medical help if you have chest pain, shortness of breath, fainting, severe dizziness, or a very fast heart rate that does not slow down