Here are techniques you can use right now to slow down and stop your anxiety or panic attack by hacking your nervous system. Keep in mind, that when our bodies release adrenalin, it can take a little bit of time for it to work through our systems. We can still use these tools to help ourselves along in that process.
Activate the dive reflex
How to do it: Fill a large bowl with cold water. Place your face in the water and hold your breath from 10-30 seconds. You may add ice if tap water isn't cold enough. Ensure your nostrils are submerged.
What it does: Immediately begins to calm the body.
Why it works: This flips the switch on your nervous system from "sympathetic" (fight/flight) to "parasympathetic" (rest/digest) and directs your blood to your heart and brain.
Cyclic sighing
How to do it: Take a short shallow breath in through your nose and pause for 2 seconds. Now, inhale the rest of the way filling your lungs. Slowly exhale from your mouth. Repeat for up to 5 minutes.
What it does: Reduces heart rate
Why it works: Activates the parasympathetic nervous system after a few minutes.
(Forward to 1:20 for the technique)
Vagus Nerve Massage
How to do it: Place your fingertips on the bone just above your ear lobes inside the ear conch (not the canal) and massage for 1-2 minutes. Now, place your fingertips on the sides of your neck below the jawline. Massage in a circular motion towards the collarbone for 1-2 minutes on each side. You can also massage your chest just below the collarbone in a circular motion for 1-2 minutes.
What it does: Helps to reset after a stressful event.
Why it works: The Vagus Nerve is involved with most calming activities. Direct massage is activating that parasympathetic system.
(Forward to 5:40 for technique)
Somatic Shaking
How to do it: Stand with your feet apart (you can also sit) and literally just shake your whole body for several minutes.
What it does: Releases muscle tension and burns off any excess adrenaline and cortisol.
Why it works: Somatic shaking releases endorphins and activates the parasympathetic nervous system.
(Forward to 1:50)
Humming
How to do it: Take a deep breath and breathe slowing out with the "Mmm," "Ahhh" or "Oooo" sound. You can also hum or sing along with your favorites.
What it does: Resets your nervous system, expels excess energy.
Why it works: Stimulates the vagus nerve and brings on the parasympathetic system online.
(Forward to 1:00)
I hope this helped you today!
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