When triggered, it's hard to remember to exhale first so I suggest developing a way of practicing when you're not challenged. I like to pick objects we see often throughout the day, objects we see in your home and work place. Use them as reminders to check in and take part in a few nice complete exhalations, pause and allow the breath to return peacefully on it's own without control or manipulation. In that way we're retraining our response to be more and more autonomic, when challenged with stress and unexpected situations. Remember to exhale first as a practice and your response will help replace the unhealthy habits that have been causing the shallowing, holding of the breath, further stressing the mind body and life.
