Body-Based Coping Skills to Help You Relieve Anxiety

Aug 22

Learn 9 techniques from an Anxiety Therapist

Vagus nerve stimulation, EMDR stabilization, and intentional breathing practices that actually help your body calm.

There are many reasons why people experience anxiety. Having a stressful job, worrying about the future, challenging social situations, trauma, and stressful family dynamics can all cause anxiety. Experiencing unresolved stress for long periods of time can result in having a nervous system that is always in a state of hypervigilance and hyperactivation. Simply paying attention to world events and seeing the negative impact on people and communities can create chronic anxiety.

Anxiety isn’t just thoughts, it’s in your body too.

Anxiety is a natural human reaction that helps us protect ourselves and our loved ones. It’s part of your nervous system that helps you react to stress. Simply put, your nervous system has two parts: sympathetic and parasympathetic. Your sympathetic nervous system is activated when you experience stress and anxiety. When the stress is over, your parasympathetic nervous system (the calm response) kicks in and signals to your body that it’s okay to relax.

If you have an anxiety disorder or are living in a consistent state of stress, your nervous system is likely overrelying on the sympathetic, anxiety-producing response. If you have a history of trauma, it’s even more likely that your body’s sympathetic nervous system is overfunctioning and your parasympathetic calming response is underfunctioning. The good news is that you can help relieve anxiety through practicing skills that activate your body’s parasympathetic calm response.

I teach these techniques to my clients who are coming to me for anxiety therapy or trauma therapy. Whether your anxiety is rooted in experiencing consistent stress, trauma, or an anxiety disorder, you can use these techniques to help reduce anxiety and strengthen your body’s ability to activate your parasympathetic calm response.

Tip for learning which techniques work best for you:

I recommend that you check-in with yourself before and after practicing these anxiety techniques. What sensations do you notice shifted in your body? Feeling lighter, more spacious, sleepy, or less tight are all signs that you have activated your body’s calm response. Not everyone responds the same and bodies are different. It’s important to notice how each practice impacts your body because that’s how you’ll know which ones work best for you.

Vagus Nerve Stimulation

Vagus nerve stimulation is based on Stephen Porge’s PolyVagal Theory. The vagus nerve is a cranial nerve that extends from the head down through the entire body. It’s responsible for regulating your autonomic nervous system and connects to every major body organ. It’s responsible for communication between your brain and body systems. It helps regulate automatic body processes such as digestion, heart rate, breathing, immune response, and inflammation.

Chronic stress, anxiety, and particularly toxic stress that results from trauma can impact how well your vagus nerve functions. By stimulating the vagus nerve, you can relieve anxiety and improve your body’s ability to handle stress. My favorite thing about these techniques is that they are fairly easy and take just a few minutes to do.

The Rosenberg Basic

First, do a pre-test to check the range of motion of your neck. While sitting down, turn your head to the right as far as it will comfortably go. Do the same thing on the left. Notice any tension or pain but don’t push past it.

Lye on your back on the floor. Interlock your fingers and allow your head to rest fully, cradled in your hands. Keeping your head still, move only your eyes as far right as they can comfortably go. It can be helpful to try and look at your elbow as a focal point. Do this for 60 seconds or until you sigh, yawn, or swallow. These are signs that your autonomic nervous system has relaxed. Now do the same thing but look to the left. Stop after 30-60 seconds, or after you sigh or yawn. Release your arms, take a few moments to breathe, and allow your body to soak it in.

After you get up, re-check the range of motion in your neck and head by moving your head left to right as far as it will comfortably go. It’s common to have less neck pain and more range of motion. This exercise increases the amount of blood flow to your brain stem, which helps your vagus nerve function more smoothly.

Tip: You can also do this exercise sitting in a chair, but make sure you allow your head to press against your fingers. It’s this pressure that helps create the stimulation.

This exercise and more can be found in “Accessing the Healing Power of the Vagus Nerve, Self-Help Exercises for Anxiety, Depression, Trauma, and Autism” by Stanley Rosenberg.

Want to see a demonstration? Click here to watch a video.

Voo Breathing

Humming, singing, chanting and creating vibration in your throat stimulates the vagus nerve. It helps calm your nervous system. Voo breathing is particularly helpful as it produces deep vibration. This technique is also fun to do with children. You may feel silly doing it, but I encourage you to go ahead and laugh if you feel silly because laughing helps us relax too!

Find a place where you feel comfortable making some noise. You can sit, stand, close your eyes, or keep them open. Whatever helps you feel more comfortable is good. Start by simply noticing your natural breathing. When you are ready, take a deep breath in filling your tummy. On the out breath, make the sound “VOO” and allow the vibration to continue as long as you can exhale. Allow your vocal cords to vibrate as deeply as possible. Notice how the vibration resonates throughout your body. Repeat this as many times as you like.

Tip: I recommend setting a timer and repeating VOO breaths for 3-5 minutes. Check in with your body and notice the sensations.

See Video for a demonstration of Voo Breath which was developed by Peter Levine Ph.D., the founder of Somatic Experiencing.

Vagus Nerve Ear Massage

We have pressure points in our ears that help stimulate the vagus nerve. Find the pressure point by placing your finger on the mid-upper spot of your ear just below the rook. It’s the space above the ridge above the opening of your ear canal. Gently massage by making tiny circles with your finger or a q-tip. Do both sides for about 30 seconds each. Notice any shifts in your body. Yawing, sighing, sleepiness, and changes in breathing are all signs your nervous system is relaxing. I learned about The Hollows Vagus Nerve Ear Massage from Becca Odom Wellness.

Tip: Try Voo breathing at the same time for extra soothing stimulation.

See video demonstration of vagus ear massage.

Brain Based Stabilization Techniques

I use these techniques to help my clients ground themselves when we are doing EMDR therapy. EMDR is a type of brain-based trauma therapy that uses quick eye movements to process traumatic memories. I have found that these stabilization techniques are also highly effective when my clients use them in response to anxiety, stress, and emotional overwhelm.

When I teach these anxiety techniques to clients, I invite them to do a body scan after each one and notice what has shifted in their body. Some notice less tension and increased feelings of calm or comfort. Some feel that they can take in deeper breaths. Some notice that the thing they were feeling anxious about feels more manageable. They often feel more grounded. Usually at least one of these techniques creates a calming response. It’s also normal for at least one of these techniques to have no noticeable effect. This is why I encourage you to try out different ones and see what feels best to you and your body.

The Butterfly

Find a comfortable place to sit or stand. Begin by noticing your natural breathing going in and out. Cross your hands and hook your thumbs together making your hands look like the shape of a butterfly. Place your butterfly hands on your chest and find the soft tissue just below your collarbones. As you take breaths in and out at your natural pace, raise one set of fingers (one butterfly wing) at a time and gently press on your upper chest. When one hand or butterfly wing goes up, the other wing presses on your chest on the other side. While many find benefit from a slower pace and light pressure, choose whatever pace and pressure feels soothing to you.

Tip: Try taking soothing breaths in through your nose and releasing through pursed lips as you do the butterfly.

I made a video demonstration of this technique. In the video I’m talking about using it to ground when you get a trauma trigger, but it works just as well for anxiety. Video of the Butterfly technique.

Credit for technique: Roy Kiessling EMDR Consulting modified Artigas, Jarero.

The Hug

Find a comfortable place to sit or stand. Begin by noticing your natural breathing going in and out. Cross your arms making an X shape and lay them over your chest with your fingers touching your shoulders. As you take breaths in and out at your natural pace, raise one hand at a time and gently tap each shoulder one at a time. When one hand goes up, the other taps your shoulder on the other side. While many find benefit from a slower pace and light taps, choose whatever pace and pressure feels soothing to you.

Tip: Get a little sweet and give yourself a comforting squeeze. It’s like giving yourself a nice hug.

I made a video demonstration of this technique. In the video I’m talking about using it to ground when you get a trauma trigger, but it works just as well for anxiety. Video of the Hug technique

Credit for technique: Roy Kiessling EMDR Consulting

Acupressure Points on Hands

This is one of my favorites because you can do this in most situations without anyone noticing. It’s great to use if you’re getting anxious during a conversation or sitting in a meeting at work. Using your thumb and forefinger, find the space between your thumb and forefinger on the opposite hand. Find the area that feels a little tender. Gently massage this area for at least 15 seconds. Notice what shifts in your body when you do this. Do your eyes start to droop? Do your shoulders relax? Does it feel soothing?

Tip: Try on both hands and see if they feel different. Many people experience different sensations on each hand.

I made a video demonstration of this technique. In the video I’m talking about using it to ground when you get a trauma trigger, but it works just as well for anxiety. Video of Acupressure Hand Point for Anxiety

Credit for technique: Roy Kiessling EMDR Consulting

Breathing Techniques

Anxiety negatively impacts the way we breathe. Do you ever notice that you’re holding your breath or taking in only short breaths when you're worried? Anxiety and stress trigger your nervous system to amp up and intentional breathing reverses this. Breathing techniques help signal to your body that it’s okay to relax. When you’re practicing breathing techniques, don’t just huff and puff, be intentional. Find a place to sit or lie down where you know you can be comfortable. Close your eyes if that feels good to you. Breath in through your nose and allow the air to expand your tummy. Slowly release through pursed lips to get the most effect.

4-6-8 Breathing

Breath in for 4 counts, Hold for 6 counts, Release for 8 counts, Pause for 2 counts

This technique works best if you repeat it at least 5 times. If it feels uncomfortable or the timing feels too long, go ahead and take a breath. It’s not helpful to stress yourself out more by holding your breath longer than you can take. You may notice that you are able to do the full timing with more practice.

Tip: This is a particularly good technique to use before bed if you struggle with falling asleep because your thoughts keep running. 5-10 minutes of practice before bed can improve your sleep.

Square Breathing

Breath in for 4 counts, hold for 4 counts, release for 4 counts, pause for 4 counts.

Repeat at least 5 times. As with the practice above, breathe in through your nose and allow the air to expand your tummy. Release through your mouth through pursed lips.

Tip: It can be helpful to imagine tracing the lines of a square shape for each part.

Sigh Breath

Take in a long, deep breath that expands your tummy and chest, then release it dramatically with a big sigh through your mouth. When I say dramatic, think like a teenager dramatically sighing with attitude. This one can be really helpful if you carry tension and stress in your neck and shoulders.

Tip: For extra effect, let your shoulders rise up to your ears and dramatically let them fall and release on the out breath.

Whether your anxiety is rooted in experiencing consistent stress, trauma, or an anxiety disorder, you can use these techniques to help reduce anxiety and strengthen your body’s ability to self-sooth. Practicing these skills on a regular basis will help teach your nervous system how to remain balanced. Regular practice also improves the effectiveness of the techniques. I offer both anxiety therapy and trauma therapy in North Carolina. If you’d like to dive deeper and understand the roots of your anxiety so it has less control over your life and you aren’t just managing it, schedule a consultation for therapy. The consultation is free and gives you a chance to ask questions and an opportunity to meet me before you commit to therapy.

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Hanna Woody is a Licensed Clinical Mental Health Counselor in Asheville, North Carolina. She has over 12 years of professional counseling experience and specializes in breaking cycles of intergenerational trauma, childhood trauma, and the Enneagram. Certified in the Embodiment Tradition, she has over 150 hours of training and teaching experience. Hanna is in private practice and provides online mental health therapy, Enneagram coaching, and Enneagram training.

Therapy in Asheville, Raleigh, Charlotte, Winston-Salem, Greensboro and all North Carolina regions.

Therapy for Childhood Trauma, Anxiety Therapist, Childhood Trauma Therapist, Therapy for Cycle Breakers, Narcissistic Abuse Recovery, Enneagram Therapy, Enneagram Therapist, Enneagram Coaching

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Hanna Woody