Pick one. Three to five minutes. No talking, no thinking — just the drill.
Box breathing
~4 min
4-4-4-4. Used by SOF before contact.
5-4-3-2-1
~3 min
Senses inventory. Pulls you out of a flashback.
Cold reset
~1 min
Cold water on face / back of neck. Vagal brake.
Tense & release
~5 min
Progressive muscle relaxation. Burns off arousal.