Anxiety is so much more than feeling worried. Some people experience physical sensations; for others, anxiety affects their emotions more than their body.

How anxiety shows up in the body:

  • racing heart
  • racing mind
  • difficulty breathing
  • headaches
  • muscle tension
  • insomnia
  • knots/butterflies in the stomach
  • sweating
  • shaking
  • lump in throat/difficulty swallowing
  • irritability
  • impatience/easily frustrated
  • nervousness
  • quick to anger
  • difficulty concentrating/remembering

When we’re feeling anxious, we can’t think our way into feeling calm.

Calming anxiety requires down-regulating the nervous system to create a feeling of safety in the body.

Our breath is the interface to our nervous system, and the way we breathe affects how we feel.

One of the best ways to calm our nerves and reduce anxiety is to make our exhales twice as long as our inhales.

Inhale for a count of 2 and exhale for a count of 4.



Also, applying pressure to your forehead with the palm of your hand stimulates blood flow to the front part of the brain, which helps to calm the mind.

Repeat this breathing exercise for five minutes, five times a day.

If you need more calm, try this Yoga for Anxiety class.