In my classes and 1:1 sessions, people talk about anxiety—the physical sensations, as well as the worrying thoughts.
When anxiety is shared, I nod my head knowingly. Panic attacks are what brought me to meditation 20 years ago. My body spoke loudly, and I finally listened.
Often, it’s when things fall apart that we’re ready to make change. Meditation helped me make many 1-degree shifts, which eventually led to major shifts.
Though I still experience anxiety, it no longer rules the roost.
I don’t wait for things to fall apart now. (You don’t need to fall apart!)
You can calm yourself in small, regular ways.
These practices don’t morph intense anxiety into spa-day bliss, but they do provide a little more ease…
Hum
Try this now! Start humming.
As you hum, you naturally extend your exhalation. Plus, you breathe through your nose. These activate the parasympathetic nervous system (the rest-relax-digest system).
It’s a simple practice. Whenever you remember, hum.
This is a great exercise to pair with red lights. Anytime you’re stopped at a red light, hum!
Use your nose
It’s difficult to manage anxiety without making changes to your breath. Yet the sheer volume of breathing practices can be overwhelming.
Here’s a place to start: Breathe through your nose.
Take a few breaths this way now—in and out through the nose.
Our noses are amazing! They control temperature, humidify air, and filter out debris.
When you notice your mouth open, gentle close it for a few breaths. Build up your nose-breathing stamina.
Legs up
If you’ve done yoga, you’re familiar with legs-up-the-wall pose. Yet this can feel like a fussy posture for home practice (or for folks unfamiliar with yoga).
Still, lying down with legs elevated is an important soothing pose—again, it activates the parasympathetic nervous system.
Try this: When you get home from work, lie down on the living room floor with your legs up on an ottoman.
Stay there while you hear about your kid’s school day or your partner’s workday or you call a friend. Living room floor—with legs up!—as debrief space. Just 5 minutes a day makes a difference.
Five-finger breathing
It’s important to take pauses throughout the day. And they needn’t last long.
Try this practice: Take your index finger and touch it to the outside of the pinky finger on your other hand. As you breathe in, trace up the pinky. As you breathe out, trace down.
With your breath, continue to trace all the fingers of the other hand. When you get to the thumb, come back the other way.
This exercise engages multiple senses, and it gives your brain just enough to focus on, so your thoughts quiet. Use the exercise whenever you need a pause during the day.
Walk around the block
Nature calms your nervous system. Being outside helps!
Yet we can make this into a big deal. For example, “I don’t have time for a long walk or a drive to the woods, so it’s not worth it. “
It’s worth it to walk around the block! Feel the air against your skin. Look at the sky. Notice the trees. This all makes a difference.
Whenever you feel stuck or anxious while at home, walk around the block.
Choose one of these practices and try it this week. Let me know how it goes!
If you’re feeling stressed, anxious, or exhausted, you’re not alone. Everyone reading this blog relates to you. I relate to you.
Yet it’s possible to make small, meaningful changes.
I believe in these practices, and I believe in you!
