The short version
Stop trying to fix it. Find the feeling in your body, not the story. Breathe normally and let it be there. Watch it rise, crest, and pass, about 90 seconds. Then slate it: name what happened plainly, do the one small repair available, and move to the next take. For recovering after something goes visibly wrong.
What the research says
The ninety-second figure comes from Jill Bolte Taylor’s memoir, not a study, and the research on emotion duration is messier; the book keeps the frame because the underlying point (the surge is brief, the loop is a choice) is useful, and says so. Cited under Chapter 6.
Rooms where it does the work
Two rules, no exceptions
Never practice any technique on this site while you are driving, operating machinery, or doing anything that needs your full attention. The slow ones can make you drowsy, faster than you’d expect. And never practice a breath-hold, bellows breath, or any vigorous breathing in or near water. Read Before you begin for the doctor’s list and the rest.
The short version is a reminder, not a lesson. The chapter has the story, the steps, the mistakes, and the limits.