When you’re feeling anxious, angry, or overwhelmed, your body enters a state of heightened physiological arousal known as the “fight-or-flight” response. This triggers a cascade of physical and mental changes that can be difficult to control. However, there are several science-backed techniques you can use to quickly calm your mind and body.
1. Breathing Exercises
One of the most effective ways to induce relaxation is through controlled breathing exercises. Deep breathing activates the parasympathetic nervous system, which counteracts the stress response and promotes a sense of calm.
Breathing Exercise 1: “4-7-8 Breathing”
This technique, recommended by Dr. Andrew Weil is a form of pranayama (yoga technique) or controlled breathing that aims to reduce anxiety, promote relaxation, lower blood pressure and heart rate, and has been scientifically proven to help you fall asleep fast. It’s even part of military training in certain countries worldwide, specifically for this purpose. These are the key steps for the 4-7-8 breathing technique recommended by Dr. Andrew Weil:
- Exhale completely through your mouth, making a whooshing sound to push out all the air from your lungs.
- Close your mouth and inhale quietly through your nose to a mental count of 4 seconds.
- Hold your breath for a count of 7 seconds.
- Exhale forcefully through your mouth, pursing your lips and making a whooshing sound for 8 seconds.
- Repeat this cycle of breathing for a total of 4 breath cycles.
- With practice, you can work up to 8 full breath cycles, but don’t exceed that maximum.
- Practice this breathing technique at least twice per day for maximum benefits.
Breathing Exercise 2: “Three-Part Breath”
This technique was described thoroughly by Dr. Andrew Huberman on The Huberman Lab Podcast. The three-part breath helps you become aware of your full lung capacity while also inducing relaxation through slow, controlled breathing. It can calm the mind and body before meditation or yoga practice and also useful during “The Body Scan” and “Visualization” techniques mentioned below. The three-part breath involves inhaling deeply into the belly, then the rib cage, and finally the upper chest. Follow these steps to make it work for you.
- Find a comfortable seated position with your spine straight. You can also lie down on your back. Close your eyes and bring your attention to your breath.
- Place one hand on your belly below your navel. As you inhale deeply through your nose, feel your belly expand with your breath. Focus on fully expanding your diaphragm and lower abdomen on the inhale.
- As you exhale through your nose, feel your belly gently retract back towards your spine. Expel all the air from your lower abdomen.
- Repeat this belly breathing for a few rounds, fully inflating and deflating your abdomen with each breath cycle.
- Next, bring your other hand to the middle of your rib cage. On the inhale, first expand your belly as before, then allow your rib cage to expand as you continue inhaling.
- As you exhale, allow your rib cage to contract inward, then finish by drawing your belly button back towards your spine to expel the remaining air.
- Continue breathing this way, expanding the belly first, then the rib cage on the inhale. Reverse the exhalation by contracting the rib cage, then the belly.
- For the third part, inhale once more into your belly and rib cage. Then sip in a little more air to expand into your upper chest area, near your collarbones.
- Exhale fully, allowing your upper chest to release first, then your rib cage, and finally, your belly to empty completely.
- Practice this three-part breath for 5–10 cycles, expanding the belly, rib cage, and upper chest on the inhale in that order. Reverse the exhale.
Breathing Exercise 3: “The Double Inhale — Physiological sigh”
Probably one of the most effective techniques when you’re in deep stress, or need to watch your tongue before speaking. And the Double Inhale was also noted by Dr. Andrew Huberman for this reason.
The double inhale, long exhale breathing technique, is also known as the “physiological sigh” and is a powerful way to get into a relaxed state. This technique signals the brain to relax and counteracts the fight-or-flight stress response. Here’s how it works:
1. Take a deep inhale through your nose, filling your lungs to about 80% capacity.
2. Immediately follow with another short inhale through the nose, filling your lungs to maximum capacity.
3. Pause briefly after the second inhale.
4. Exhale slowly and completely through slightly pursed lips, allowing the air to gently release over an extended exhalation, roughly twice as long as the inhalation.
3. Mindfulness and Visualization
Focusing your attention on the present moment through mindfulness practices or guided imagery can distract you from anxious thoughts and promote relaxation. These techniques help you become more grounded in the present, not only helping you calm down immediately, but also preventing you from getting worked up in the future.
Mindfulness technique 1: “The Body Scan”
Body Scan:
- Find a comfortable seated or lying-down position. Allow your eyes to close or keep a soft gaze.
- Begin by bringing your awareness to your breath. Notice the inhales and exhales without trying to change them.
- Once you feel grounded in your breathing, shift your attention to the toes of your feet. Notice any sensations like tingling, warmth, or tension.
- Slowly move your focus up to your feet, ankles, calves, knees, and thighs. Observe any feelings or lack of feeling in your legs.
- Continue scanning up through your pelvis, lower back, abdomen, and chest. Notice the rise and fall with each breath.
- Bring your awareness to your hands, arms, shoulders, and upper back. Observe any points of tension or relaxation.
- Move up to your neck, throat, jaw, eyes, forehead, and the crown of your head. Scan your entire face and head.
- Finally, bring your attention to your whole body as a single unit from head to toe. Breathe into any areas of discomfort or tightness.
2. Mindfulness Technique 2: “The Visualization”
Visualization:
- Once you have completed the body scan, visualize a peaceful scene like a beach, forest, or garden that feels calming to you.
- Engage all five senses — what do you see, hear, smell, and feel against your skin? Make the imagery as vivid as possible.
- You can visualize yourself in this relaxing environment, taking slow, deep breaths and feeling a sense of ease wash over you.
- If your mind wanders, gently bring your focus back to the details of the visualization.
- Spend a few minutes fully immersed in this guided imagery before slowly allowing your awareness to return to your body and surroundings
4. Acupressure Points
Simple physical actions like splashing cold water on your face, squeezing a stress ball, or pressing on acupressure points can provide an immediate calming effect by engaging the senses and interrupting the stress response.
Acupressure points are specific locations on the body that, when pressed or massaged, can help relieve stress and anxiety, as well as promote relaxation. Here are some effective acupressure points to try:
Acupressure Point 1: Third Eye Point (Yin Tang)
Massaging this acupressure point can help relieve stress, anxiety, headaches, and eye strain by stimulating the flow of energy and promoting relaxation throughout the body
1. Apply firm pressure between the eyebrows, at the spot where the bridge of the nose meets the forehead. Don’t push too hard – use about the same pressure as you would use to test the ripeness of a tomato.
2. Use a circular massaging motion. The circles should be about the size of a quarter.
3. Breathe deeply. As you massage this point, take long, deep breaths in through your nose and out through your mouth. The circular motion and breathing will help induce a calming effect.
4. Continue for 1-2 minutes: Maintain firm pressure with the circular massaging motion on the Third Eye Point for 1–2 minutes. You may feel a dull ache or warmth radiating from the point.
Acupressure point 2: Union Valley (LI4)
Massaging the Union Valley (LI4) acupressure point can help alleviate headaches, neck tension, and promote calmness by stimulating the flow of energy and relaxation throughout the body.
- Locate the point: Make a gentle fist to find the slight indent or depression in the fleshy web between the base of your thumb and index finger.
- Apply pressure: Press your index finger or thumb firmly into this LI4 point. Don’t push too hard – use about the same pressure as you would use to test the ripeness of a tomato.
- Once applying pressure, begin to make small circular motions by moving your finger or thumb in one direction for 10 seconds, then reverse the circular motion for another 10 seconds. The circles should be about the size of a quarter.
- Breathe deeply: As you massage this point, take long, deep breaths in through your nose and out through your mouth. The circular motion and breathing will help induce a calming effect.
- Continue for 30–60 seconds: Maintain firm pressure with the circular massaging motion on the LI4 point for 30–60 seconds. You may feel a dull ache or warmth radiating from the area.
- Repeat on the other hand: After massaging for 30–60 seconds on one hand, repeat the process on the LI4 point of your other hand.
Acupressure point 3: Inner Gate (PC6)
Massaging the Inner Gate (PC6) acupressure point can aid digestion and relieve nausea by stimulating the flow of energy and promoting relaxation.
1. Find the point: With your palm facing up, locate the crease of your wrist. Place three fingers from your other hand above this wrist crease.
2. Apply pressure: Use those three fingers to apply firm pressure to the area just above the wrist crease. Don’t push too hard — use about the same pressure as you would use to test the ripeness of a tomato.
3. Massage in a circular motion: Once applying pressure, begin making small circular motions by moving your fingers in one direction for 10 seconds, then reverse the circular motion for another 10 seconds. The circles should be about the size of a quarter.
4. Breathe deeply. When you massage this point, take long, deep breaths in through your nose and out through your mouth. The circular motion and breathing will help induce a calming effect.
5. Continue for 30–60 seconds: Maintain firm pressure with the circular massaging motion on the PC6 point for 30–60 seconds. You may feel a dull ache or warmth radiating from the area.
6. Repeat on the other hand: After massaging for 30–60 seconds on one hand, repeat the process on the PC6 point of your other hand.
Acupressure point 4: Sea of Tranquility (CV17)
Massaging the Sea of Tranquility (CV17) acupressure point can reduce anxiety and promote mental clarity by stimulating the flow of energy and inducing a relaxed state.
- Find the point: In the center of your breastbone, locate the notch or indentation at the very top. Place your finger or thumb directly on this CV17 point.
- Apply pressure: Press firmly into the point with your finger or thumb. Don’t push too hard – use about the same pressure as you would use to test the ripeness of a tomato.
- Massage in a circular motion: Once applying pressure, begin making small circular motions by moving your finger or thumb in a clockwise direction for 10 seconds, then counter-clockwise for 10 seconds. The circles should be about the size of a quarter.
- Breathe deeply. As you massage this point, take long, slow breaths in through your nose and out through your mouth. Inhale deeply into your belly, allowing it to rise and fall with each breath.
- Continue for 1–3 minutes: Maintain firm pressure with the circular massaging motion on the CV17 point for 1–3 minutes. You may feel a dull ache or warmth in the area.
- Focus on your breathing: While massaging, keep your attention on your deep, controlled breaths. The combination of acupressure and conscious breathing will help quiet your mind.
It’s important to have a toolkit to get back in control and stay calm. By incorporating these techniques into your daily routine, you build resilience and strengthen your ability to handle stressful situations with elegance and poise. The key is consistency. Don’t wait until you’re completely frazzled to begin practicing. When you feel anxiety’s familiar grip, that’s your cue to pause, breathe deeply, summon a calming visual, or apply pressure to an acupressure point. With repetition, your body and mind will quickly recognize and respond to these calming cues.
Citations: [1] https://www.healthline.com/health/how-to-calm-down [2] https://www.health.harvard.edu/healthbeat/mini-relaxation-exercises-a-quick-fix-in-stressful-moments [3] https://batonrougeclinic.com/how-to-calm-down-fast/ [4] https://greatist.com/happiness/40-ways-relax-5-minutes-or-less [5] https://openup.com/self-guided-care/blog/breathing-exercises-relaxing/
