Anxiety is not just a mental experience—it’s a full-body event. It lives in our thoughts, yes, but also in our nervous system, our breath, our muscles, and our gut. If you’ve ever tried to “think” your way out of anxiety and failed, you’re not alone. True healing happens when we engage with anxiety on all levels—mind, body, and spirit.
As someone who has not only struggled with anxiety and worked directly with others who have struggled as an integrative psychotherapist, yoga and meditation teacher, I offer you real, embodied strategies you can implement now to begin to shift from an anxiety-ridden state to one that is more easeful and grounded.
1. Breathe Like You Mean It
Harnessing the power and path of our breath is the quickest and most accessible way to get a hold of anxiety. Bringing intentionality to how we breathe can work wonders for your state of being.
Anxious breathing tends to be shallow, fast, and stuck in the chest or undecipherable. A calming breath is slow, deep, and belly-based.
Give this a try: Inhale deeply and slowly through your nose for four counts, hold for a count of four, then exhale slowly through your mouth for a count of six. Repeat this cycle at least three to five times. Longer exhales send a signal to your nervous system that you are safe.
2. Get on the Floor
Gravity is your friend. Anxiety pulls us up—into our heads, into tension. Lying on the ground, belly down, helps the nervous system settle. Or you can lay on your back, add a blanket or even a weighted blanket or a book on your belly, and breathe into the pressure. This co-regulates the body with the Earth itself and can help ground you.
3. Make Sound
Humming, sighing, or even chanting activates the vagus nerve, which is key to shifting out of fight-or-flight mode. Try an audible sigh right now. Let it be deep, dramatic even. This isn’t woo-woo; it’s neuroscience.
4. Engage Your Senses
When anxiety spirals, get out of your head and into the present moment. Try the 5-4-3-2-1 method:
- Name 5 things you can see
- Touch 4 things around you
- Notice 3 things you hear
- Identify 2 things you smell
- Take 1 slow, intentional breath
5. Shake It Off (Literally)
Animals shake after stress—why don’t we? Stand up, let your arms go loose, shake them out gently, shake your torse, shake out your legs one at a time all the way down to your ankles and feet and then shake your whole body for a full minute. Shaking your body can reset your nervous system and release anxious and nervous energy that may be pent up.
6. Drop the War with Anxiety – Invite in Curiosity
Fighting anxiety only feeds it. Instead, try softening toward it. Ask, What is this anxiety trying to protect me from? Anxiety is not the enemy; it’s a messenger. The more we listen, the less it needs to shout.
You don’t need to conquer anxiety—you need to befriend your nervous system. By engaging the body, breath, and presence, you can shift from anxious overwhelm to grounded resilience.
Which of these practices speaks to you? Try one today. Small shifts create big change.
If you would like more direct support, reach out today and connect with a member of our team.
