3 Ways to Calm Anxiety and Get Present

3 ways to calm anxiety in the moment and reset your nervous system

We all get anxious and we all can benefit from using tools to help calm down and come back to the present moment. 

Breathe, this is called 4,4 and 8. The purpose of this breath is to reset the nervous system. Breathe in to the count of 4. Hold your breath to the count of 4. Breathe out to the count of 8.

Extending your exhale helps balance your nervous system. There are several different ways to do this. 4,4,8 works great. Or any number combination where the exhale is longer. You can also place your hand on your heart and make a humming sound as you exhale. Do as many times as you need to, you will feel your body calm down eventually, it may take a few rounds. 

Compassion, put hand on chest and say it’s ok, it’s ok, its ok, it’s understandable that I feel this way.

Do this for three minutes if you can, if not shoot for one minute, and then repeat as needed throughout the day.

Observe, Look around the room notice each object you see. Name the objects out loud or in your mind, couch, plant, rug etc… do this until you feel your system relax. You are inviting your pre-frontal cortex (thinking brain) back on line and dis-engaging your amygdala (reptile brain).