Building an awareness of the breath, and being able to drop into passive, nasal, diaphragmatic breathing at will is fundamental part of the Mental Immune System. I recommend having certain moments of the day where you can 'check in' on your breathing and practice this method, even if it's only for seconds. These might be: during a morning commute when you break for lunch any time you ride an elevator/escalator after you turn off the light before going to sleep The breath is only half of the equation to replacing the 'sinking spiral' with an upwards spiral (can we call it an 'inspiral'?) The other half is all about using the mind itself to escape from negative thought patterns and their effects.