How to reduce nerves and anxiety in 6 minutes

How to reduce nerves and anxiety in 6 minutes

 In this article, I'm going to share with you how you can reduce your nerves and anxiety in five minutes as well as sharing with you   how you can get your hands on a copy of my 10 ways to reduce your stress levels. you probably have experienced getting nervous when you've gone   to do things and in this article, i'm going to share with you four ways i think you can get your nerves   and anxiety under control but before we do let's just have a little chat about adrenaline.   

anxiety attack symptoms
anxiety attack symptoms


Now adrenaline is one of the most common hormones in the animal kingdom and it is released from   your brain when your fight or flight response is triggered stresses that cause this can be anything from jumping out of a plane skydiving, to thinking about public speaking social anxiety, talking to a stranger or going on a date.

 

It could be absolutely anything after adrenaline is secreted from your adrenal gland don't worry too much about that then what happens in your body   is your heart will start to race your breathing will get faster your immune system, actually gets   suppressed during this phase and also your digestive system all goes a little bit astray and there's a whole host of other things that go on when your body is being flooded with adrenaline.   


Our challenge is how to combat that adrenaline, how to get it reduced back under control so that you   don't feel as nervous. Now nervousness can appear for all of us in all sorts of different ways   i remember coaching a lady once that used to really struggle with shaking hands. 


Now this is   totally explainable if you understand what's actually going on in the body.   So when this adrenaline is being pumped through your system, it's almost like your muscles are   running on hot like they are being overworked and there's so much energy in your system that it can   actually materialize in your body physically in all sorts of ways. so for example a nervous   shake or or sweaty palms or some people say they can hear their heartbeat in their ears. these are   all totally explainable and understandable when you know what's actually going on within your   body and in your mind. 


Now we relate to anxiety and nervousness for most of us as a feeling but   actually what we need to do is get this brain of yours to understand that actually we want to be   calm. now there is something called the vagus nerve and this is a two-way communication system between   your body and your brain. so messages go from your brain to your body and also from your body   back to your brain. so the techniques i'm going to share with you today are designed to use your body   to tell your brain that actually there is no metaphorical saber-toothed tiger running   around and actually we want calm. So we're going to use our body to help us to achieve that. 


So tip   number one is grounding yourself okay so when your heart is racing and your breathing's all   gone over the place you've got your dry mouth your hands are shaking all of those things,   you're getting distracted by the physiological responses that are going on your body.   i want you to ground yourself now if you're sat on a chair like i am both feet on the floor perhaps   even two hands on the table in front of you and just i always like to roll my shoulders while i'm   doing it and as you do that just feel the ground underneath your feet just make sure that you're   sat nice and upright. 


sometimes it's helpful to close your eyes and just take a few deep breaths and just be present in the moment that you are in thinking about the past not thinking about the   future. just being in the now. now if you're stood while you're trying to ground yourself then just   make sure that you're putting your weight evenly into both feet and you're stood nice and upright.   


Grounding is a very well known technique that is designed to bring you into a more mindful state   and this is one of the ways that we can tell that vagus nerve of yours to tell that brain or yours that you really want calm. 


Tip number two is peripheral vision.  here's the thing very simply when you are in foveal vision which is like tunnel vision.   okay, you feel negative emotions so your nervousness and your anxiety,   when you are in peripheral vision when you're in that softer field of focus. so i'm in peripheral   vision now and i can see both hands either side of my head when you're in peripheral vision it really   dampens down negative emotions so that nervousness and anxiety will start to subside and if you do it   for long enough you should see a real benefit to learn how to put yourself in peripheral vision.   


Tip number three is breathing. what happens when you're nervous and anxious is this you tend to breathe very high   up in your chest and you tend to breathe quite quickly. now what happens is you often will get   lightheaded. i know that's how i used to feel. i don't know about you maybe let me know in the   comments but i used to get quite lightheaded when i was anxious and nervous and actually what we   want to do is get this body of yours back into the state. we need and telling that vagus nerve   to tell that head of yours that you want to feel calm. 


there is a particular breath that the ancient hawaiians which   is where huna came from that they used to use in order to calm their system and it's known as the   earth breath now what we do is this we breathe in through the nose for a count of four breathing as   deep into our stomach as we can. so this is what we call diaphragmatic breathing but essentially   you're you want to expand that balloon in your stomach or just imagine that's what   you're doing right. 


so it's deep breathing so in for a count of four momentary pause and then slow   out breath through the mouth now we're aiming for the out breath to be three to four times longer.   so if you're counting in for four maybe aim to count out for eight or twelve. now obviously   it might take you some time to get to that if your breathing is not great. 


I remember, when i was   in thailand i was going back a few years, i talked to a lovely thai lady and she turned around to   speak the problem with you westerners you don't know how to breathe. i have to say she's right. so anyway let's get this breathing done. okay, so here's what we're gonna do so you   can do it along with me.  


breathing in for four and then out for 12. okay you ready i did four in and i did 12 out what did you get i hope you got somewhere close   and when you actually pushed for that 12, i really have to empty my lungs. now you don't   want to do this too many times because you'll get lightheaded for the other reason which   is your body gets overloaded with the oxygen. because it's not used to having that much   oxygen in your system but actually you can do that two or three times quite successfully and notice   how your shoulders start to drop as you do that. it's really really good. 


now the   fourth and final tip i want to give you to help you get your nervousness and anxiety under control   is learning to yawn. yawn really laura yes really. now here's the thing you can yawn on command. it's also contagious. the more i yawn here the more you're probably yawn too and it's a signal to the brain that it's time to relax   and calm down. 


now remember we're using a deliberate act here to get this mind   a physical act to get this mind back into check. now even if you don't want to yawn you can open   your mouth as wide as possible and just try and lift the soft palate at the back of your mouth. 


you can also make a yawn sound as you do it and as i'm talking to you about yawning. i'm   fighting the temptation to eat the yarn. it's always a problem when you talk about yawning but yeah it really is genuinely contagious and it's interesting our fur babies are   dogs for those of you that are dog lovers like me.

 

they are great for studying yawn so   if you've got a dog tonight watch the dog right because here's what happens with dogs when they   have had a funny five minutes and they're all hyperactive and they've been running around.   do you notice that towards the end of that they start doing really big yawns and they   might do it once or twice that's because they're releasing any remnants of the end of that energy   that they no longer need and it's an intuitive and instinctive response. 

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