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Four steps. You can do them in a bedroom, a bathroom stall, or at a desk. If this is a first-time severe chest pain or you might faint, get urgent care first.
About four minutes
Tap through. If you only do the first two steps, that is still the job. The wave will pass either way — this just keeps you from feeding it.
Or go straight to box breathing or 5-4-3-2-1 grounding.
Breathe in
4
That’s the protocol
Drink water if you want. Do not reconstruct the attack yet. If you need another pass, start again. If this happens often, the night and body guides are for the version of you that is not mid-wave.