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    Panic
    ⚡ Quick

    Ice Dive (Vagal Response)

    Panic illustration

    Hold ice or splash very cold water on your face to trigger the mammalian dive reflex and rapidly calm your body.

    Why it works

    Cold activates the vagus nerve, immediately slowing heart rate by up to 25%. It's a biological override for panic — from Distress Tolerance Skills.

    Preparation

    Get a bowl of cold water with ice, or grab ice cubes. You can also use a cold, wet towel.

    Take about 1-2 minutes for this step.

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