★ PTSDIY · Field Manual ★ Part II ★
Chapter 06
Breathing under pressure
The one lever you always carry
FM 06-BRE-101Run time 1–5 min
6-1.Mission brief
Breathing is the only part of the stress response you can control directly. Slow it down, especially the exhale, and you send your nervous system a signal it understands: stand down.
6-2.Intel
Slow breathing reliably lowers heart rate and arousal in studies. A 2023 Stanford trial found five minutes a day of cyclic sighing improved mood more than mindfulness meditation. PTSD-specific trials are fewer.
6-3.Field procedures — three drills
| 01 | Physiological sighTwo inhales through the nose (one full, one short top-up), then one long exhale through the mouth. One to three reps. Fastest reset you have. | 30 sec |
| 02 | Box breathingInhale 4, hold 4, exhale 4, hold 4. Used before a breach for a reason. From FM 09-MED-101. | 2–5 min |
| 03 | Long exhaleInhale 4, exhale 6 to 8. No holds. Best for winding down before sleep. | 3–5 min |
6-4.Rules of engagement
For some people, focusing on the breath sets off panic. If that happens, switch to grounding (Chapter 5) with eyes open, and come back to breathing on a calmer day. Skip breath holds if you have a heart or lung condition and check with your doctor.
6-5.Common faults & corrections
| ✕ | Fault: Breathing deep and fastCorrection: That's hyperventilating. Slow beats deep. If you feel tingly or dizzy, slow down. |
| ✕ | Fault: Saving it for emergenciesCorrection: Five minutes a day builds the reflex so it's there when you need it. |
Companion episode — Box breathing segment, EP 01 (Meditation 101)
PTSDIY · FM 06-BRE-101 · Part II06