Stop what you are doing and sit or lie down
Slow your breathing
Inhale through your nose for 4 seconds
Exhale slowly for 6 to 8 seconds
Relax your shoulders, jaw, and hands
Sip cool water
Move to a cool, quiet place
Loosen tight clothing
Try gentle vagal maneuvers only if you have been told they are safe for you
Avoid caffeine, nicotine, and stimulants
Avoid sudden standing or exertion
Use slow, steady counting while breathing
Practice grounding by focusing on one calm object
If your heart rate stays very high or you have chest pain, fainting, shortness of breath, or severe dizziness, seek urgent medical help