By: Dr. Terry Weyman
Anxiety can strike without warning—your heart races, breathing becomes shallow, and a sense of panic sets in. Whether you’re an athlete facing high-pressure situations or a business professional navigating stressful environments, it’s crucial to have tools that can swiftly transition your body from a state of alarm to one of calm.
The key lies in activating your parasympathetic nervous system—the body’s natural “brake pedal” that counteracts the “fight or flight” response. By engaging this system, you can reduce reliance on medications, enhance performance under pressure, and improve overall mental and physical health.
1. Master the 4-7-8 Breathing Technique
This breathing method, rooted in ancient pranayama practices, is designed to calm the nervous system and reduce anxiety.
How to Practice:
- Inhale quietly through your nose for a count of 4 seconds.
- Hold your breath for 7 seconds.
- Exhale forcefully through your mouth, making a “whoosh” sound, for 8 seconds.
- Repeat the cycle up to four times.
Regular practice can lead to significant reductions in stress and improvements in sleep quality.
2. Utilize Peripheral Vision to Reduce Stress
When anxious, our vision tends to narrow, focusing intensely on a perceived threat. By consciously expanding your field of vision, you can signal safety to your brain and promote relaxation.
How to Practice:
- Focus on a point directly ahead.
- Soften your gaze, allowing awareness of the surroundings in your peripheral vision.
- Maintain this soft focus for about 30 seconds, breathing slowly and deeply.
This technique can help decrease activity in brain areas associated with stress.
3. Engage in Vocal Exercises to Stimulate the Vagus Nerve
Activities like humming, singing, or even gargling can activate the vagus nerve, which plays a pivotal role in the parasympathetic nervous system. Stimulating this nerve can help slow your heart rate and promote a sense of calm.
How to Practice:
- Hum a favorite tune for a few minutes.
- Sing along to music you enjoy.
- Gargle with water for 30 seconds.These simple activities can be easily incorporated into your daily routine to help manage stress levels.
Incorporate These Techniques Daily
By practicing these methods regularly, you can train your body to respond more calmly to stressors, reducing the intensity and frequency of anxiety attacks. Remember, consistency is key.
About Dr. Terry Weyman:
Dr. Terry Weyman is the Clinical Director of CSI Longevity and Human Performance Clinic in Westlake Village, California. With over three decades of experience in sports medicine, biomechanics, and integrative health, he is dedicated to helping patients achieve optimal physical and mental performance at every stage of life. Dr. Weyman and his amazing staff, blend cutting-edge therapies with holistic principles to promote true longevity from the inside out.
