Glad you feel better. I’ve been reading a lot about breathing, meditation and polyvagal theory.

One of the things I’ve read and found true for me is longer exhale than inhale and only 1-2 sec breath holding is best. Sometimes if you purse your lips like you’re blowing out a candle it helps to slow and lengthen the exhale. So let’s say 3 sec inhale, hold 1, 6 sec exhale.

I also find that a simple game that requires a little concentration on my phone can be helpful.

I like to make lists. If things are really bad I’ll make a to-do list and leave big/difficult things for another time but know that I’m free to stop obsessing bc they’re written. Also I’ll include things like Get Dressed or Get A Latte and then check it off like I’ve accomplished something awesome.