Practices shared in this episode:
Calming Breathing Exercises
Breathing Techniques are a safe and natural way to calm anxiety. And once learned, you can practice them anywhere. Just three minutes of calm breathing can help you settle racing thoughts and reduce anxiety.
Many people living with high levels of anxiety tend to breathe high up in their chest. Shallow breathing can increase anxiety by building into hyperventilation that causes an imbalance in oxygen and carbon dioxide levels. Slow, steady breathing focusing on a longer exhalation redresses this imbalance and takes the body out of the fight or flight and anxiety into a more relaxed state. Working with anxiety calming breathing techniques sends a message to your nervous system that allows it to downgrade anxiety and switch into the relaxation response.
One of our favorite calming breathing practices is the long exhale:
Here’s how to do it:
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You can sit or stand, but be sure to soften up a little before you begin. Make sure your hands are relaxed, and your knees are soft.
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Drop your shoulders and let your jaw relax.
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Now breathe in slowly through your nose and count to four and allow your stomach to expand as you breathe in.
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Hold the breath for a moment.
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Now release your breath slowly and smoothly as you count to seven.
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Repeat for a couple of minutes.
Progressive Muscle Relaxation
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Start by tensing specific muscle groups (e.g., shoulders, arms, legs) for a few seconds.
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Release the tension while focusing on the sensation of relaxation.
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Move systematically through each muscle group in your body.
Grounding and Mindfulness Techniques
Use your senses to connect with the present moment by noticing:
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Five things you can see.
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Four things you can touch.
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Three things you can hear.
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Two things you can smell.
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One thing you can taste.
Standing Grounding Technique
Find a spot where you feel comfortable standing for a few minutes with bare feet.
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Take a deep belly breath in
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Drop and relax your shoulders
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Shake your hands and arms, and make sure your hands feel loose with some space between your fingers.
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Now, bend your knees slightly and imagine pushing your feet down into the ground.
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Feel how your feet connect with the surface that is supporting you. Pay careful attention to where your feet touch the ground.
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Bring your arms up to shoulder height in front of you as if you are holding a big balloon to your chest.
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Imagine that you are rooted to the earth like a tree. Feel the way your feet adjust to help you balance and stand. Feel the support and strength in your legs.
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Stay like this for a few minutes taking slow deep breaths.
Visualization Breaks
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Close your eyes and imagine yourself in a peaceful, serene place.
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Picture yourself surrounded by calming sights, sounds, and sensations.
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Visualize stress and anxiety melting away, leaving you feeling relaxed and at ease.
You can find our Oasis Guided Visualization on our Patreon
Positive Affirmations
Repeat affirming statements to yourself, such as
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“I am calm and centered.”
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“I have the strength to overcome challenges.”
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“I am capable and worthy of peace and happiness.”
Weekly Anxiety Slayer Challenge
We challenge you to pick a practice from this week’s episode and share your experiences in our private Facebook Group.
