It’s pretty simple, but one of the most effective treatments for bad anxiety I discovered is to turn off all electronics and go monk mode for 2 to 3 days in a row. Like literally just spending time in silence all day for a couple of days. This works wonders and brings us back to presence.
As a yoga teacher this is great easy way to reset and calm that parasympathetic nervous system down fast, I. Really appreciate the reminder to keep things simple when you’re in deregulation.
Andrew Hubberman explains it better. You don’t need the stupid clap. You need to cross crawl - stand up and raise a knee to the opposite elbow, like you’re doing a standing crunch. This synchronises the brain hemispheres.
I have tried absolutely everything from breathing to grounding, reframing, mindfulness, journaling, vagus nerve stimulation, inner child soothing, and so much more, and this is the first thing that actually worked almost immediately. Thank you SO much. 🙏🏼🙏🏼🙏🏼
Interpersonal strife with those close to us leads to rifts and resentments that produce symptoms of mental illness; these problems are, in fact, the logical consequence of troubled relationships. Glasser emphasizes that lasting psychological problems are usually caused by problems in our personal relationships (rather than signifying a biochemical abnormality in the brain), and distress can be remedied through repairing these relationships without recourse to psych drugs. WILLIAM GLASSER
See Dr Breggin YT too. He states all mental health disorders can be healed completely through unconditional love . The problem in this world is finding unconditional love and the time and space for that love. Excessive stress causes excessive cortisol release ( & the diseases that follow that ). One way to reduce cortisol is to sleep /rest more than usual and not to feel guilty about it. High dose ( eg 50 to 100 mg of each B ) vit B complex helps to keep the nervous system in order when it is overloaded through stress/anxiety/depression. So vit B will help you relax and sleep. Reduce sugar intake and refined carbs wherever possible. I don't advocate meditation as such but positive visualisations and affirmations help and if you're inclined to, a prayer life ( which is a type of meditation ).
Thank you so much. I have been stuck in fight or flight for a couple years. I'm am in tears over how well this works. I left a abusive relationship but my body would not let go of the fear.
I can relate. I've been stuck in fight or flight for years after an incredibly stressful and traumatic number of years. I thought I too would go back to normal once the stress was removed but it didn't and I've been working on it for several years since. I'm glad this helped you.
What helps me the most is facing the anxiety. When I'm anxious, I want to do things. I want to take a sip of water, or look at something else, or start walking. I notice when I'm anxious and how my body wants to respond, and I don't do it. By doing those activities that bring comfort, you train your brain that "this thing actually is dangerous and worthy of a response so keep warning me about it". If you just allow yourself to feel uncomfortable, keep reminding yourself that you know for a fact there is no danger right now, your brain will learn that there isn't any danger. It's still not necessarily easy. You have to have a lot of control over yourself. You have to remember that anxiety is a good thing. It pushes us to survive and can push you to fix the things you know are wrong in your life. Your heart beating fast means you're alive. You aren't broken or unhealthy or crazy. Your brain is just uncalibrated like a faulty smoke alarm. Calibrate it by telling it that the things it's complaining about are actually safe. Seek more discomfort day to day as well. Don't be reckless, but something small that you know is scary but is ultimately safe or good, go do that. It won't make it less scary, but it'll make you more brave. It's the paradox of life. If you spend all of your time seeking happiness or comfort, you won't have either. You become comfortable by seeking discomfort. Because everything that isn't that discomfort becomes comfort. So don't be afraid of feeling bad. Nothing is wrong. The world is full of chaos. But chaos is where things are born from. Swords are made in fire. Conquer that small piece of chaos in your life and make something out of it.
As an addition, since I've been going through this in real time, that helps decrease strong anxiety. It helps convert anxiety into simple stress. To deal with the stress, what helps ME is weight lifting and the phisiological sigh which you can learn about on YT. TLDR: When you exhale longer than you inhale, your heart rate slows down.
Interesting perspective... I'm going to try this more. That said, one size never fits all in all situations; a person can only do or be what they are ready to face and handle. This is another tool in the toolkit, though - and for someone who tends toward pessimism this would be good practive to help me remember that everything is OK right now. I know this is silly but when I'm really afraid, I always recite aloud to myself that passage from Dune - "fear is the mind killer. Fear is the little death that slowly obliterates. I will face my fear. I will allow it to wash over and through me. And when my fear is gone, only I will remain." Works every time.
"What helps me the most is facing the anxiety. " Then anxiety becomes your master. Anxiety determines what you will face. What your focus will be. What direction you will go in your life. Where you will spend your money. Where you will use up your mental energy and focus. think about it - you end up being hamster trapped in endless hamster wheel. "Constant: correction, redirection, criticism, rejection = Poor self-image." "Imposition of order in Chaotic system = Escalation of disorder"
Omg. My resting heart rate has been high, I’ve been feeling deep anxiety and fatigue. I’ve tried so many things with minimal results. I just did this and my heart rate lowered about 10 bpm and I feel deep relaxation. It’s crazy how well this seemed to work. Will continue to experiment.
Look up TRE on youtube by Dr. Bercelli and you will be amazed at how you can release the trauma energy from your body for FREE!. I use it so much. It's ridiculously easy and the results.wow. Nearly every Military body worldwide (Navy Seals ++) and ppl living in worn torn countries are healing using this. Good luck. Btw, I get nothing from this, I just want others to heal too.
Wow. That breathing technique is something we do when crying. Its interesting how you described it being that I have to breathe that way to calm myself down after crying. Never thought to use it in any other way. Thank you!
Thank you for saying that the brain and nervous system likes order. I have to come from that awareness in order for me to help my systems put itself back in order. Anxiety and depression secondary to a long history of emotional and psychological trauma is no joke. Even though I am out of it, my PNS and immune system is still out of whack. But I am better now in giving aid to my systems as it heals itself. Piece of advice to those who come from the same place as I am, BE KIND to yourself and be patient. Your body is not your enemy, have the courage to understand it and work with it.
Anxiety is the mind’s way of coping and distracting from the alarm in the body. The alarm is often a younger version of ourselves begging to be heard, seen, protected and loved. Yes, anxiety can also arise from certain types of gut flora, and be inherited from the mom. Food does play a role in some folks yes. Multi factorial. So good to have tools like these to manage during the times you can’t address origins. Thank you!
To anybody who's reading this, I pray that whatever is hurting you or whatever you are constantly stressing about gets better. Hi Ben, thank you for this video. I tried to do the exercise w/ you, but unfortunately I can't snap with my fingers. Can you suggest something I could do instead? Thanks and all the best for you.
I am pretty sure you just need something that get's you in the rhythm. So you could just replace it with some other rhythmic behavior like some motion with your hands or different kind of clapping then the one you do afterwards.
I have been a Marriage, Child, and Family therapist for years and am pleased to learn of your technique that I can incorporate into my practice. It will be a helpful tool for those experiencing anxiety and stress. Thank you.
I've suffered from severe panic attacks and anxiety for the past 5 years or so to a point where it's completely incapacitated me most days and I've have been unable to get any help with it from any medical professional I've been to see. This is the first thing i have tried that has felt like it's helped. Thank you!
I also experience panic attacks and the book Hope and Help for your nerves by Dr Claire Weekes and Dare by Barry Mcdonough were life savers. Definitely recommend
Hypnosis and in particular Rapid Transformational Therapy is something you should look at. It’s very effective at allowing your subconscious mind and hence you your nervous system to reset itself and let go of the fear that is keeping you in this state.
Anyone suffering from anxiety/panic attacks is also depleting a ton of magnesium. On top of all the other work you're doing to get rid of the anxiety, please make sure you're taking a good magnesium supplement to replenish your stores. Many people are deficient and have no idea. I always recommend either MagSRT or Magnesium Breakthrough. I'm sure others are good as well, but those are the two I use personally that have worked for me when I went through a period of severe sleep anxiety and insomnia many years ago brought on by a first-in-life panic attack that came out of the blue. I was able to reverse it all in months. It wasn't easy, but magnesium was absolutely VITAL. Recently it came back after I spent a year working 60-70 hour weeks, eating tons of sugar, stressing myself out, and barely sleeping. My sleep crashed a little over a week ago and all the trauma from the first incident came back. I immediately began using the same methods (magnesium supplementation, cognitive behavior therapy, good nutrition + a lot of praying), and I was able to restore myself from constant low-grade anxiety and mild insomnia to feeling "normal" again for the most part. Psychotherapy alone is good, but it's not enough if your body is simply out of balance from a physiological standpoint.
Videos like these when I'm just starting to quit my selfmedicating and getting into grips with my trauma and anxiety give me hope that the youtube algorithm works at least sometimes to the benefit of the user. the double inhale is magic, but also I'd recommend ppl looking into what different kind of breathing patterns we have for each emotions because we can use that in reverse as well.
This makes total sense why every single culture has traditional folk dance and music is oftentimes played with their body through snapping, taping, stepping, clapping and movement and steps and everyone in the village does the dances. A cultural dancing music is oftentimes done with live singing so both singing and dancing cause you to breathe intensely. All you need is more folk dance.
Hi there, I’ve just found your channel! Great timing. I’ve suffered badly from health anxiety since my sister died in 1994. I’m now 60 and need to focus on the life I have left rather than waste it by worrying. Thank you. I’m going to try this now xxx
It's never too late to start again 💜 your life begins when you decide, and it's waiting for you on the other side of fear... although we've never met, I believe in you + wish you every blessing on your journey 💜 lots of love 🤗💜
I'm going to try this now. I lost my parents through the pandemic. Along with fear of the pandemic. I'm finding it very difficult to most forward and continue my quality of life. I have severe anxiety anyways. Hope this helps. Thank you 🙏🏽
Did this video helped 3 months later? - "Constant: correction, redirection, criticism, rejection = Poor self-image." "Imposition of order in Chaotic system = Escalation of disorder"
Thank you, this was a good exercise. I have had fibromyalgia for 70 years and became a massage therapist for 30 of those. We learned that in fight or flight, adrenaline and respiration and heartbeat go up to deal with the situation, but digestion decreases because something has to diminish so as not to overload the person. When receiving massage, many people will get loud stomach gurgling as their system kicks back in and they start digesting. When questioned, many related recent accidents or emotional upsets that caused them to stay in a PTSD state, not sleeping or digesting well. The trauma would also be somatically stuck in the body, but an emotional fear or anger release is also needed in many cases. For this, it was always helpful to pray and verbally forgive someone that had hurt them, or to give the pain and fear caused by an accident to God and thank him for delivering them from it.
Way cool. Simple. Relaxing. Effective. Love it. The other thing I like doing is telling God "thank you, Jesus" and "praise God" and "Holy Spirit Come!" over and over and over and over and over again with the knowing that He takes anything that is "bad" and uses it for good. There is something about gratitude that is self regulating, relaxing and invigorating. I combine the thank you's with truly scanning my own little world to take inventory of all the things that are really great about my life, like my general health, my business, my church friends, my resources, my salvation, living in a prosperous, generally safe country etc. Its hard to stay upset when you focus on the myriad of wonderful things to be grateful for.
Ty for this wonderful video! I have been really struggling & with no one to talk to. Just knowing by reading all the comments that I’m not alone because believe me “I feel so alone” & my mind & body r screaming for help. I will work with this technique. God Bless all struggling 🙏🏽💕
I'm currently in month 2 of the DNRS program and learning more about neuroplasticity and the limbic system. Your content has been helpful and easy to digest and apply. Thanks for all the effort you're putting into these videos! 🙏
Thank you, that was fun and easy! I have an anxiety disorder and I’ve been doing SO much better since I started tapdancing 1,5 years ago. Talking about rhythm… but also finding physical balance in a FUN way.
Good for you and I'm not surprised! I was in a play on addiction, and everyone who'd successfully quit and stayed off did some form of dancing. I found dancing incredibly helpful for emotions numbed by benzo withdrawal that came shooting out like fireworks. Journaling helped, then dancing, which helped me express, process and release challenging emotions. Dancing is incredibly healing. Keep on tapping!
tap dancing is so joyful - good for you for finding how fun it is! I feel that way about free-dance. I was never good at hoofing but it made me so happy!
I'm so glad I'm watching this because I do this exact thing. And I think it's probably the cause of fibromyalgia. I'm so afraid of being physically hurt that I literally amplify every single feeling
This breathing trick is incredible! I'm permanently stressed out due to my job responsibilities so I'm really struggling with anxiety issues (Anything that can go wrong at work will go wrong, and it's my head on the block). And normally I'm very skeptical of all those "breathing techniques". But this thing really works! Within five seconds I was perfectly calm and at peace with myself. THANK YOU SO MUCH!!!! 💖🙏
This is the best explanation I have seen. Thank you so much for sharing your sharing your knowledge and giving me understanding. For me my mind is at peace but it seems my nervous system is shorting out..
Something practical and simple!! Thank you! I also appreciate you to the point in under 10 mins. I’ve been looking for something that I can do when my nervous system is triggered - and not just deep breathing. Going to try this out, thank you!
Great tip! I often use author Toni Bernhard's 'drop it!' in my head when i get in an inner panic due to symptoms of PEM from ME/CFS. Or: 'let it go... let go a little more...' Crossover exercises are also good to centre your brain. Like touching opposite leg with other hand or Yoga breathing - (a bit more complicated but with practise manageable). I shall try this double breath more often, thank you🙂👌 Peaceful thoughts to all out there🙏💜🦋🎶
I would just add 2 things from meditation, that I think help the breathing effect more. One is to hold the inhale for a few seconds at the end, and the other is to exhale slowly using the mouth. These I think amplify, the effect even more to get you to calmness. Great video and explainer however, thanks!
I was thinking about this! Totally agree! How you rapidly you exhale and inhale can tell how agitated you are, so if one can't exhale slowly at the begging it's okay, try to get to it at your rythm and as you're feeling calmer.
Yes, very helpful points you have. For some reason the double inhales make me feel more anxious, but the calmer, slower inhales with the mouth exhale, make all the difference. Helpful technique he shared, sometimes we just have to tweak it a bit for our own situation.
Yes, very good ways to de stress. Going out the yard and stomping on the grass barefoot really helps to ground you energy as well.taking the time to feel the grass beneath your feet. Lying on the grass watching the clouds form shapes is wonderful too 👏🏻✨🎶🙏🐱
Stumbled on this and just love it. I'm back struggling with chronic pain again and had a therapy business (primarily bowen, emmett and my own stuff I developed along the way) for 15yrs prior to the pandemic. My fascination was dealing with chronic and back pain so studied the nervous system a lot. This makes perfect sense why it worked so well as you do gentle moves alternating sides. It's bringing the body back into order. Where I'm stuck, it's really hard to treat myself and haven't really found someone who does the same thing I do. Going to try this and see. Plus I've got big into drumming and was just saying to Eimhín how I'd love to see more studies on the effects on the brain, especially for kids as I can feel the difference myself. It's the alternating! Going to practice with the breathing now and see what happens. Thanks 🙏🏻
Thank you thank you thank you!! I've been trying to get out of this for 5 years after the perfect storm leading to health crash and becoming very ill. This led to chronic pain and anxiety amongst other things. I like to breath very slowly, hold it then slowly exhale. 🙏💜
Sorry Kat. I can relate. I hv cptsd and managed to suppress it for 45 years while raising two kids and running my own business and a corporate career. If that sounds like alot, yes, my life fell to pieces over a seemingly small event but it was all the years of ignoring and suppressing that just all came together in burnout and cptsd. I am so pleased to say that continual positive action got me through the past 7 years and Im better now in every way than Iv ever been. Hang in there and believe in your ability to bounce back. We are alot stronger than we give ourselves credit for ❤
@dawnzimmerman….similar story here. I was in denial. I finally woke up to fact that I (and my dad) were scapegoats in Narcissistic family system. It was when my young daughter died recently that I began putting the pieces of the puzzle together. What I finally saw Has destroyed me. This breathing and snapping exercise will probably help …if I can remember to do it and have wherewithal to do it. I really need specialized counseling for C-PTSD. When o have the mental and physical capacity I search. They are few and far between in the lovely state of Florida.
I watched all of the excellent video, paused at the end and did 1 minute as suggested. OMG I definitely felt noticeably calmer and relaxed after it. Thank you so much my friend, this is awesome :) ❤❤🙏🙏
Thanks for this! It makes sense because when I’m under high anxiety, I start to clean things and clean up (order) and I walk around a lot like pacing the floor (rhythm). Keep these videos coming!
Wow! It works!! After the deaths of my husband and my baby brother, and from my ongoing PCS, I've been stuck in fight/flight mode. Just deep breathing often makes me more anxious. This works🎉. I can't thank you enough.
I don't have an active mind or negative thoughts all the time, but my body takes on fear and anxiety anyway, most of the time I can't get it to relax, this technique seem to work for me within seconds ❤❤❤ thank you
As I understand, getting less than about 5 hours of sleep at night can cause our nervous systems to be thrown into chaotic "fight or flight" response all day long. Perhaps along with utilizing this wonderful restorative exercise, attention should be put on getting that needed FULL NIGHT'S SLEEP.
@@jenynz5334 Try getting early morning sun. No glasses. Just sit outside facing the direction of the sun (obviously dont look directly at it but look toward it). A little exercise in the am is good too. And no computers, phones and artificial lights a few hours before bed. And no food after 5 or 6. Granted there are other things too but I found implementing these things have helped me a lot. And diaphragmatic nose breathing helps too. Good luck!
This brought to mind how at one time I gave myself some time to crochet, & I found the rhythmic motion of it so immensely, noticeably relaxing, but I've been too busy to do it.... because when I do, I don't want to stop.... & I don't have that much time at this stage of life to just sit around crocheting. But if I have bouts of being stressed & wasting time due to overload, that is just a waste of time. Classical guitar is pretty awesome too. Hmmm.
My anxiety went to zero when I turned off MSM and deleted facecrap and instagram. When? 3 1/2 years ago. Never looked back. Yet I know more about what is really happening than the news junkies around me.
I’m so sorry. I understand, me too but not as long. I pray you find peace, healing & freedom- you deserve it. Acupuncture & cupping has helped me calm though it hasn’t been curative- it helps A LOT. I found an inexpensive but great practitioner & go weekly. I heard yoga helps a lot from the Dr who wrote “the body keeps the score”. God bless you Jane
that was fun and informative, I would add a breath hold after exhaling to boost CO2. blood oxygen is always at 98% but co2 helps absorb. extending exhale also calms the mind and body. And reverse for opposite effect. Cheers!
I've been struggling with severe, crippling anxiety for years, due to having hypochondria and really, nothing really helped. I refuse to take medicine, since I did in my teen years when I struggled with panic attacks and they did not solve the issue at all, only ruined my teeth. Tried these techniques and they seem to work, so thank you very very much for this video!
Deep breathing made my panic attacks worse when I use to suffer with them. What helped me overcome panic attacks was facing them through exposure therapy (CBT).
Hey thanks for the demonstration, the breathing really helps. I was wondering if a float tank would also reset the nervous system. Any thoughts on that?
This is a very interesting one. I tried it fresh after a PTSD episode and while I do still feel very exhausted it does seem that my anxiety simmered down quite a bit following along with you. I think I feel mildly sharper after as well like the fatigue from the episode is no longer the sensation of quick sand dragging me down. I'll keep trying it, thank you!
Similar to the clicking, is tapping. There's another video showing rythmic alternate thigh tapping, gradually slowing down with slower breathing over a few minutes to help promote sleep.
I've been stuck in this way for 7 years about now. This exercise makes me feel slightly safe, I don't know if I could sit and do it for long because I feel like I quite literally want to sprint 100 yards all the time and get all the nervous energy out of my body... My muscles flex without my meaning to and I fidget a lot unconsciously. But this did help, and it was comforting. Id forgotten what comfort felt like. thank you
Thanks so much 😢 that was really useful. I've also found 4,7,8 breathing extremely calming. It can be scary for some but I remind myself I'm in control of my breathing 😅 kind regards
The first breathing technique with the extra quick short breath is interesting to me because when I’m extremely anxious and trying to relax and fall asleep, my body does this automatically as I’m falling asleep. Sometimes it wakes me up as I’m just about to dose off.
I was _just_ wondering about that. Not when sleeping, but sometimes when I'm extremely stressed, or have had a good cry, my body does this, and that second breath always feels so calming and good.
@goldielocks9092 I also di this when im super stressed, ib actual oanic state ,or in alot of (chronic) pain. It always reminded me of little kids when they have a real good cry; I remember it being very pronounced when I was upset as a child. I have paralyzing anxiety sometimes and it manifests as extreme physical symptoms. I ended up in the hospital with my chest pain and secreting troponins. Further tests have shown I have LOTS of epinephrine, dopamine, norepinephrine coursing through my system. It's no wonder I feel like a lunatic sonetimes... my body is in constant fight or flight state. I am not handling this diagnosis well and am more stressed than ever😢. I hope you're able to find techniques for better tomorrows
@@michelleg1225 Maybe try camomile tea or passion flower tea? You can self dose and go at your own pace. Unfortunately it may take some trial and error.
I love this! I have a list of ways to get back in the driver's seat when I have such a moment and this will definitely be what I do next time. I go off the rails in my panic, anger, getting scattered etc... and over the past few years I have been making deliberate efforts to get some level of control. Thanks for this!
@@ish_1918 Sure! I hope you find something here that helps you. I read DR. Caroline Leaf's book "Cleaning Up the Mental Mess" and employed her "5 step" routine. Then I do things like, ask questions of the anxiety or panic. For example, what is causing this, what was I thinking when it came on, did I cause this with a thought etc... running my hands under very cold or warm water, get a large bowl and put ice and water in and get a wash cloth and do a pat down of my body in ice water, physically shake arms and legs etc... to get the energy moving, reason with myself by doing a discussion in my head, grounding exercises such as looking around for things I can hear, see, feel, taste, and smell. Look for as many of a certain kind of thing as possible and describe each to myself. So, maybe I will look for red things, or round things, flat things, shiny things, etc....
Anyone suffering from anxiety/panic attacks is also depleting a ton of magnesium. On top of all the other work you're doing to get rid of the anxiety, please make sure you're taking a good magnesium supplement to replenish your stores. Many people are deficient and have no idea. I always recommend either MagSRT or Magnesium Breakthrough. I'm sure others are good as well, but those are the two I use personally that have worked for me when I went through a period of severe sleep anxiety and insomnia many years ago brought on by a first-in-life panic attack that came out of the blue. I was able to reverse it all in months. It wasn't easy, but magnesium was absolutely VITAL. Recently it came back after I spent a year working 60-70 hour weeks, eating tons of sugar, stressing myself out, and barely sleeping. My sleep crashed a little over a week ago and all the trauma from the first incident came back. I immediately began using the same methods (magnesium supplementation, cognitive behavior therapy, good nutrition + a lot of praying), and I was able to restore myself from constant low-grade anxiety and mild insomnia to feeling "normal" again for the most part. Psychotherapy alone is good, but it's not enough if your body is simply out of balance from a physiological standpoint.
You can exhale either way- whatever feels most comfortable to you! One reason we choose a closed mouth exhale is because that can help activate the vagus nerve which will further calm the nervous system.
This video is great! I'm a mental health profession. I've sent the link to this video to my clients for homework, and they talk about how much this has helped them.
This is great to know. Feel calm right now but just trying a bit during the video i can feel more being present and within. Thank you for your wisdom ❤
Thank you so much for this - I appreciate your chill, straight-forward, clear teaching. I will definitely be implementing this - very simple and effective for me 🧠✌
Super helpful explanations and how to implement tools to get into a peaceful state! Loved it! It really does bring me into a better mindset when dealing with stress, no matter how silly you may feel doing it. 😊
It’s pretty simple, but one of the most effective treatments for bad anxiety I discovered is to turn off all electronics and go monk mode for 2 to 3 days in a row. Like literally just spending time in silence all day for a couple of days. This works wonders and brings us back to presence.
Monk meditations
I stay home no errands, appts etc just artwork, tv and books. Sitting outdoors too.
I'm going to try this next weekend
Worth a try!! Thank you for sharing this.
Could work but I'm not sure how you expect someone with a full time job to do that?
Exercise begins at 7:00.
Thank you!
Waahhh, thanks a lot!
You have an attention issue. Or you lack empathy and personality @williamthompson7829
@williamthompson7829 i can't stand the presence of ignorance when it could be replaced with love
@@IamFallenbutIamFreeHave you tried laying down?
As a yoga teacher this is great easy way to reset and calm that parasympathetic nervous system down fast, I. Really appreciate the reminder to keep things simple when you’re in deregulation.
Parasympathetic is the calm part. You have to calm down the sympathetic one and activate the parasympathetic
Saying "cancel cancel" works for me really well too. When negative fearful thoughts starting creeping in just banish them with the quick mantra. :)
I had a therapist teach me that years ago but she woudl say "Cancel Program".
Part of Jose Silva’s method was to say Cancel, Cancel at every negative thought or speech. Along with “Every day I am getting better and better”🙏
I say Jesus, Jesus, Jesus.
And mean it 😊🙌🏼🙏🏼🙌🏼
Cancel,cancel,funny😂will try
I love it! What I used was the words "Stop It" while shaking my head. It was a great tool for recentering myself.❤
The two breaths in and one long exhale is how BABIES calm themselves when crying. How did we forget this ? We were born knowing.
Andrew Hubberman explains it better. You don’t need the stupid clap. You need to cross crawl - stand up and raise a knee to the opposite elbow, like you’re doing a standing crunch. This synchronises the brain hemispheres.
@@JohnM... you can link left and right hemispheres by crossing arms or legs.
Standing up makes my heart race so this helps for me
The breathing technique is known as the physiological sigh that all babies do to calm themselves down yet we somehow seem to grow out of it.
@@andyg6967 it doesn’t make me feel any better. 😭
I have tried absolutely everything from breathing to grounding, reframing, mindfulness, journaling, vagus nerve stimulation, inner child soothing, and so much more, and this is the first thing that actually worked almost immediately. Thank you SO much. 🙏🏼🙏🏼🙏🏼
Interpersonal strife with those close to us leads to rifts and resentments that produce symptoms of mental illness; these problems are, in fact, the logical consequence of troubled relationships.
Glasser emphasizes that lasting psychological problems are usually caused by problems in our personal relationships (rather than signifying a biochemical abnormality in the brain), and distress can be remedied through repairing these relationships without recourse to psych drugs.
WILLIAM GLASSER
@@ranc1977, yes, and sometimes those relationships are toxic and can't or shouldn't be repaired.
@@jillwklausen Problem is when we cannot distinguish what is toxic due to coercive control, gaslighting and pathological lying.
See Dr Breggin YT too.
He states all mental health disorders can be healed completely through unconditional love .
The problem in this world is finding unconditional love and the time and space for that love.
Excessive stress causes excessive cortisol release ( & the diseases that follow that ).
One way to reduce cortisol is to sleep /rest more than usual and not to feel guilty about it.
High dose ( eg 50 to 100 mg of each B ) vit B complex helps to keep the nervous system in order when it is overloaded through stress/anxiety/depression.
So vit B will help you relax and sleep.
Reduce sugar intake and refined carbs wherever possible.
I don't advocate meditation as such but positive visualisations and affirmations help and if you're inclined to, a prayer life ( which is a type of meditation ).
What can u do if u can't snap ur fingers? Any other apparatuses u can use foe the snap sound.Thanku
Thank you so much. I have been stuck in fight or flight for a couple years. I'm am in tears over how well this works. I left a abusive relationship but my body would not let go of the fear.
So happy this helped!
best of luck to ya, you will get through this and flourish ! :)
@@kobalt77 thank you
I can relate. I've been stuck in fight or flight for years after an incredibly stressful and traumatic number of years. I thought I too would go back to normal once the stress was removed but it didn't and I've been working on it for several years since. I'm glad this helped you.
@@1Antied77 I am also doing TFT and wim hof breathing, and protection visualisation, which is definitely helping ! Thank you, and best wishes to you !
What helps me the most is facing the anxiety. When I'm anxious, I want to do things. I want to take a sip of water, or look at something else, or start walking. I notice when I'm anxious and how my body wants to respond, and I don't do it.
By doing those activities that bring comfort, you train your brain that "this thing actually is dangerous and worthy of a response so keep warning me about it". If you just allow yourself to feel uncomfortable, keep reminding yourself that you know for a fact there is no danger right now, your brain will learn that there isn't any danger.
It's still not necessarily easy. You have to have a lot of control over yourself. You have to remember that anxiety is a good thing. It pushes us to survive and can push you to fix the things you know are wrong in your life. Your heart beating fast means you're alive. You aren't broken or unhealthy or crazy. Your brain is just uncalibrated like a faulty smoke alarm. Calibrate it by telling it that the things it's complaining about are actually safe.
Seek more discomfort day to day as well. Don't be reckless, but something small that you know is scary but is ultimately safe or good, go do that. It won't make it less scary, but it'll make you more brave. It's the paradox of life. If you spend all of your time seeking happiness or comfort, you won't have either. You become comfortable by seeking discomfort. Because everything that isn't that discomfort becomes comfort. So don't be afraid of feeling bad. Nothing is wrong. The world is full of chaos. But chaos is where things are born from. Swords are made in fire. Conquer that small piece of chaos in your life and make something out of it.
As an addition, since I've been going through this in real time, that helps decrease strong anxiety. It helps convert anxiety into simple stress. To deal with the stress, what helps ME is weight lifting and the phisiological sigh which you can learn about on YT.
TLDR: When you exhale longer than you inhale, your heart rate slows down.
Interesting perspective... I'm going to try this more. That said, one size never fits all in all situations; a person can only do or be what they are ready to face and handle. This is another tool in the toolkit, though - and for someone who tends toward pessimism this would be good practive to help me remember that everything is OK right now. I know this is silly but when I'm really afraid, I always recite aloud to myself that passage from Dune - "fear is the mind killer. Fear is the little death that slowly obliterates. I will face my fear. I will allow it to wash over and through me. And when my fear is gone, only I will remain." Works every time.
"What helps me the most is facing the anxiety. "
Then anxiety becomes your master.
Anxiety determines what you will face.
What your focus will be.
What direction you will go in your life.
Where you will spend your money.
Where you will use up your mental energy and focus.
think about it - you end up being hamster trapped in endless hamster wheel.
"Constant: correction, redirection, criticism, rejection = Poor self-image."
"Imposition of order in Chaotic system = Escalation of disorder"
I wholeheartedly agree with you but unfortunately, for me, it isn’t that simple, OCD is just too brutal on me😔
Gave me a warm feeling reading your comment though, I appreciate you 🙏
Thank you. The most important thing I took away from this was that anyone who watched this now knows they are Not Alone in feeling these feelings. ❤
Omg. My resting heart rate has been high, I’ve been feeling deep anxiety and fatigue. I’ve tried so many things with minimal results. I just did this and my heart rate lowered about 10 bpm and I feel deep relaxation. It’s crazy how well this seemed to work. Will continue to experiment.
Look up TRE on youtube by Dr. Bercelli and you will be amazed at how you can release the trauma energy from your body for FREE!. I use it so much. It's ridiculously easy and the results.wow. Nearly every Military body worldwide (Navy Seals ++) and ppl living in worn torn countries are healing using this. Good luck. Btw, I get nothing from this, I just want others to heal too.
Mine too. It feels like I have a jack hammer in my chest
Wow. That breathing technique is something we do when crying. Its interesting how you described it being that I have to breathe that way to calm myself down after crying. Never thought to use it in any other way. Thank you!
Thank you for saying that the brain and nervous system likes order. I have to come from that awareness in order for me to help my systems put itself back in order. Anxiety and depression secondary to a long history of emotional and psychological trauma is no joke. Even though I am out of it, my PNS and immune system is still out of whack. But I am better now in giving aid to my systems as it heals itself. Piece of advice to those who come from the same place as I am, BE KIND to yourself and be patient. Your body is not your enemy, have the courage to understand it and work with it.
Anxiety is the mind’s way of coping and distracting from the alarm in the body. The alarm is often a younger version of ourselves begging to be heard, seen, protected and loved. Yes, anxiety can also arise from certain types of gut flora, and be inherited from the mom. Food does play a role in some folks yes. Multi factorial. So good to have tools like these to manage during the times you can’t address origins. Thank you!
To anybody who's reading this, I pray that whatever is hurting you or whatever you are constantly stressing about gets better.
Hi Ben, thank you for this video. I tried to do the exercise w/ you, but unfortunately I can't snap with my fingers. Can you suggest something I could do instead?
Thanks and all the best for you.
Hi Miriam, same here, I clapped my fingers to the palms of my hand and worked quit well :)
There are many ways to engage in bilateral stimulations. One of my go to is tapping on the tricep of my opposite arm
I am pretty sure you just need something that get's you in the rhythm. So you could just replace it with some other rhythmic behavior like some motion with your hands or different kind of clapping then the one you do afterwards.
You can also slap the top of your thighs
Thank you too
I have been a Marriage, Child, and Family therapist for years and am pleased to learn of your technique that I can incorporate into my practice. It will be a helpful tool for those experiencing anxiety and stress. Thank you.
I've suffered from severe panic attacks and anxiety for the past 5 years or so to a point where it's completely incapacitated me most days and I've have been unable to get any help with it from any medical professional I've been to see. This is the first thing i have tried that has felt like it's helped. Thank you!
I also experience panic attacks and the book Hope and Help for your nerves by Dr Claire Weekes and Dare by Barry Mcdonough were life savers. Definitely recommend
Check yourself for leaky gut/leaky brain
Hypnosis and in particular Rapid Transformational Therapy is something you should look at. It’s very effective at allowing your subconscious mind and hence you your nervous system to reset itself and let go of the fear that is keeping you in this state.
How r u now end sept 2023
Anyone suffering from anxiety/panic attacks is also depleting a ton of magnesium. On top of all the other work you're doing to get rid of the anxiety, please make sure you're taking a good magnesium supplement to replenish your stores. Many people are deficient and have no idea. I always recommend either MagSRT or Magnesium Breakthrough. I'm sure others are good as well, but those are the two I use personally that have worked for me when I went through a period of severe sleep anxiety and insomnia many years ago brought on by a first-in-life panic attack that came out of the blue. I was able to reverse it all in months. It wasn't easy, but magnesium was absolutely VITAL. Recently it came back after I spent a year working 60-70 hour weeks, eating tons of sugar, stressing myself out, and barely sleeping. My sleep crashed a little over a week ago and all the trauma from the first incident came back. I immediately began using the same methods (magnesium supplementation, cognitive behavior therapy, good nutrition + a lot of praying), and I was able to restore myself from constant low-grade anxiety and mild insomnia to feeling "normal" again for the most part. Psychotherapy alone is good, but it's not enough if your body is simply out of balance from a physiological standpoint.
Videos like these when I'm just starting to quit my selfmedicating and getting into grips with my trauma and anxiety give me hope that the youtube algorithm works at least sometimes to the benefit of the user. the double inhale is magic, but also I'd recommend ppl looking into what different kind of breathing patterns we have for each emotions because we can use that in reverse as well.
Technique starts at 7 minute mark. Great suggestions thank you.
Ty
Thanks. I always skip the first minutes
This guy is extremely clear and organized. I knew this technique already but it was a joy to watch. Each step is logical and makes sense.
That immediately calmed me while I watched you do it!!! I'm in severe stress, burnout and PTSD. Thank you ❤
This explains why martial arts is good. And I loved learning the routines. It helps me with balance and breathing
Tai chi:-) good for self defence also.
This makes total sense why every single culture has traditional folk dance and music is oftentimes played with their body through snapping, taping, stepping, clapping and movement and steps and everyone in the village does the dances. A cultural dancing music is oftentimes done with live singing so both singing and dancing cause you to breathe intensely. All you need is more folk dance.
Hi there, I’ve just found your channel! Great timing. I’ve suffered badly from health anxiety since my sister died in 1994. I’m now 60 and need to focus on the life I have left rather than waste it by worrying. Thank you. I’m going to try this now xxx
It's never too late to start again 💜 your life begins when you decide, and it's waiting for you on the other side of fear... although we've never met, I believe in you + wish you every blessing on your journey 💜 lots of love 🤗💜
@@wildgaiaspirit9641 Thank you xx
I'm going to try this now. I lost my parents through the pandemic. Along with fear of the pandemic. I'm finding it very difficult to most forward and continue my quality of life.
I have severe anxiety anyways. Hope this helps. Thank you 🙏🏽
Did this video helped 3 months later?
-
"Constant: correction, redirection, criticism, rejection = Poor self-image."
"Imposition of order in Chaotic system = Escalation of disorder"
Thank you, this was a good exercise. I have had fibromyalgia for 70 years and became a massage therapist for 30 of those. We learned that in fight or flight, adrenaline and respiration and heartbeat go up to deal with the situation, but digestion decreases because something has to diminish so as not to overload the person. When receiving massage, many people will get loud stomach gurgling as their system kicks back in and they start digesting. When questioned, many related recent accidents or emotional upsets that caused them to stay in a PTSD state, not sleeping or digesting well. The trauma would also be somatically stuck in the body, but an emotional fear or anger release is also needed in many cases. For this, it was always helpful to pray and verbally forgive someone that had hurt them, or to give the pain and fear caused by an accident to God and thank him for delivering them from it.
Love this ❤🙏
Cell food drops fibromyalgia study in italy
This is a really interesting insight about the stomach gurgling as the PNS kicks in. Thank you for sharing 😊
I just did the exercise and was moved to tears. I will use this from now on. Thank you ❤
I was looking for some resonance with this. Glad to have found your comment. Yes, Heavy emotions came to surface with this technique.
@@Caro.Lina333bless you ❤. Good luck on your healing journey xxx
Im glad im not the only one. my brain just feels more clear. idk it's wild.
Way cool. Simple. Relaxing. Effective. Love it.
The other thing I like doing is telling God "thank you, Jesus" and "praise God" and "Holy Spirit Come!" over and over and over and over and over again with the knowing that He takes anything that is "bad" and uses it for good. There is something about gratitude that is self regulating, relaxing and invigorating. I combine the thank you's with truly scanning my own little world to take inventory of all the things that are really great about my life, like my general health, my business, my church friends, my resources, my salvation, living in a prosperous, generally safe country etc. Its hard to stay upset when you focus on the myriad of wonderful things to be grateful for.
Ty for this wonderful video! I have been really struggling & with no one to talk to. Just knowing by reading all the comments that I’m not alone because believe me “I feel so alone” & my mind & body r screaming for help. I will work with this technique. God Bless all struggling 🙏🏽💕
I'm currently in month 2 of the DNRS program and learning more about neuroplasticity and the limbic system. Your content has been helpful and easy to digest and apply. Thanks for all the effort you're putting into these videos! 🙏
Thanks Billy. That's great to hear.
Then you’ll LOVE BioElectric Morphogenesis :
ua-cam.com/video/RwEKg5cjkKQ/v-deo.html
Now using this technique and appreciate explanations. Frees me to incorporate and have fun with it too sometimes
@@gaussdog Thank you! What's the TLDR on how this helps rewire the brain?
How is that going
Thank you, that was fun and easy!
I have an anxiety disorder and I’ve been doing SO much better since I started tapdancing 1,5 years ago. Talking about rhythm… but also finding physical balance in a FUN way.
Good for you and I'm not surprised! I was in a play on addiction, and everyone who'd successfully quit and stayed off did some form of dancing. I found dancing incredibly helpful for emotions numbed by benzo withdrawal that came shooting out like fireworks. Journaling helped, then dancing, which helped me express, process and release challenging emotions. Dancing is incredibly healing. Keep on tapping!
How long do you do it for?
tap dancing is so joyful - good for you for finding how fun it is! I feel that way about free-dance. I was never good at hoofing but it made me so happy!
@@b.bailey8244 Good for you!! 👍
Weirdly, after about 4 times I started smiling and felt different emotionally, in a good way.
I'm so glad I'm watching this because I do this exact thing. And I think it's probably the cause of fibromyalgia. I'm so afraid of being physically hurt that I literally amplify every single feeling
This breathing trick is incredible! I'm permanently stressed out due to my job responsibilities so I'm really struggling with anxiety issues (Anything that can go wrong at work will go wrong, and it's my head on the block). And normally I'm very skeptical of all those "breathing techniques". But this thing really works! Within five seconds I was perfectly calm and at peace with myself. THANK YOU SO MUCH!!!! 💖🙏
Ah yeah!!! 🙌
This is the best explanation I have seen.
Thank you so much for sharing your sharing your knowledge and giving me understanding.
For me my mind is at peace but it seems my nervous system is shorting out..
Something practical and simple!! Thank you! I also appreciate you to the point in under 10 mins. I’ve been looking for something that I can do when my nervous system is triggered - and not just deep breathing. Going to try this out, thank you!
Great tip! I often use author Toni Bernhard's 'drop it!' in my head when i get in an inner panic due to symptoms of PEM from ME/CFS. Or: 'let it go... let go a little more...'
Crossover exercises are also good to centre your brain. Like touching opposite leg with other hand or Yoga breathing - (a bit more complicated but with practise manageable).
I shall try this double breath more often, thank you🙂👌
Peaceful thoughts to all out there🙏💜🦋🎶
I would just add 2 things from meditation, that I think help the breathing effect more. One is to hold the inhale for a few seconds at the end, and the other is to exhale slowly using the mouth. These I think amplify, the effect even more to get you to calmness. Great video and explainer however, thanks!
I was thinking about this! Totally agree!
How you rapidly you exhale and inhale can tell how agitated you are, so if one can't exhale slowly at the begging it's okay, try to get to it at your rythm and as you're feeling calmer.
Yes, very helpful points you have. For some reason the double inhales make me feel more anxious, but the calmer, slower inhales with the mouth exhale, make all the difference. Helpful technique he shared, sometimes we just have to tweak it a bit for our own situation.
Rythm has helped me before in extreme stress. Claping my hands or stompin my feet.
Thanks ! This was a good exercise and reminder. ❤
Yes, very good ways to de stress. Going out the yard and stomping on the grass barefoot really helps to ground you energy as well.taking the time to feel the grass beneath your feet. Lying on the grass watching the clouds form shapes is wonderful too 👏🏻✨🎶🙏🐱
Love the backseat vs driver's seat analogy
Stumbled on this and just love it. I'm back struggling with chronic pain again and had a therapy business (primarily bowen, emmett and my own stuff I developed along the way) for 15yrs prior to the pandemic. My fascination was dealing with chronic and back pain so studied the nervous system a lot.
This makes perfect sense why it worked so well as you do gentle moves alternating sides. It's bringing the body back into order.
Where I'm stuck, it's really hard to treat myself and haven't really found someone who does the same thing I do. Going to try this and see.
Plus I've got big into drumming and was just saying to Eimhín how I'd love to see more studies on the effects on the brain, especially for kids as I can feel the difference myself. It's the alternating! Going to practice with the breathing now and see what happens.
Thanks 🙏🏻
Thank you thank you thank you!! I've been trying to get out of this for 5 years after the perfect storm leading to health crash and becoming very ill. This led to chronic pain and anxiety amongst other things. I like to breath very slowly, hold it then slowly exhale. 🙏💜
Yes. Slowing down and just focusing on one breath at a time does magic.
@@re_origin You are helping me🙏 thank you. I think I have trauma trapped in my body.
Sorry Kat. I can relate. I hv cptsd and managed to suppress it for 45 years while raising two kids and running my own business and a corporate career. If that sounds like alot, yes, my life fell to pieces over a seemingly small event but it was all the years of ignoring and suppressing that just all came together in burnout and cptsd.
I am so pleased to say that continual positive action got me through the past 7 years and Im better now in every way than Iv ever been. Hang in there and believe in your ability to bounce back. We are alot stronger than we give ourselves credit for ❤
@dawnzimmerman….similar story here. I was in denial. I finally woke up to fact that I (and my dad) were scapegoats in Narcissistic family system. It was when my young daughter died recently that I began putting the pieces of the puzzle together. What I finally saw
Has destroyed me. This breathing and snapping exercise will probably help …if I can remember to do it and have wherewithal to do it. I really need specialized counseling for C-PTSD. When o have the mental and physical capacity I search. They are few and far between in the lovely state of Florida.
Works immediately. It turns off the worrying. 💚
I do feel calmer after trying this! Thank you!
I like to do a double exhale as well. At the end of the exhale push extra air out using abdominal muscles. This stimulates the vagal nerve.
Loved the technique! So simple yet we never do things like this! Thank you!
It did help. I just watched a video that reviewed 60 productivity apps and then I went and saw, and they had no links …but now…I can Sleep thank you.
I watched all of the excellent video, paused at the end and did 1 minute as suggested. OMG I definitely felt noticeably calmer and relaxed after it. Thank you so much my friend, this is awesome :) ❤❤🙏🙏
Brliiliant, thank you! A special thanks for not polluting your video with pointless background music! Very well presented! 🙏🍀
Thanks for this! It makes sense because when I’m under high anxiety, I start to clean things and clean up (order) and I walk around a lot like pacing the floor (rhythm). Keep these videos coming!
I wish I had that habit. Maybe I would still be stressed but at least I would have a clean house.
Wow! It works!! After the deaths of my husband and my baby brother, and from my ongoing PCS, I've been stuck in fight/flight mode. Just deep breathing often makes me more anxious. This works🎉. I can't thank you enough.
Sorry to hear. Stay strong! Tough times don’t last but tough people do :)
Thank you so much! Clear, concise, calm, beautiful and simple. I’m smiling after doing this. 😊
4:56 physiological breathing
6:20 bilateral stimulation
7:09 exercise
Excellent exercise! Simple and enjoyable too, which means that I won't forget it and use it in difficult situations. Thank you so much.
I don't have an active mind or negative thoughts all the time, but my body takes on fear and anxiety anyway, most of the time I can't get it to relax, this technique seem to work for me within seconds ❤❤❤ thank you
I’m going to implement those 3 rhythmic moves into my daily routine. Looks effective.
Great!
Does it work?
Very interesting, I had to come back to this video to leave a comment after I noticed how easy it was to take deep breaths after this, thank you!!
As I understand, getting less than about 5 hours of sleep at night can cause our nervous systems to be thrown into chaotic "fight or flight" response all day long. Perhaps along with utilizing this wonderful restorative exercise, attention should be put on getting that needed FULL NIGHT'S SLEEP.
The problem is anxiety sometimes prevents sleep...
@@lydialukidisbooksyeah and many have unrestorative sleep from trauma. No matter how long I sleep, it's never enough.
@@jenynz5334 Try getting early morning sun. No glasses. Just sit outside facing the direction of the sun (obviously dont look directly at it but look toward it). A little exercise in the am is good too. And no computers, phones and artificial lights a few hours before bed. And no food after 5 or 6. Granted there are other things too but I found implementing these things have helped me a lot. And diaphragmatic nose breathing helps too. Good luck!
@@lr1732 Thank you ☺️
Very informative and easy to do. Plus you have a great energy. Thank you 🙏🏻
This brought to mind how at one time I gave myself some time to crochet, & I found the rhythmic motion of it so immensely, noticeably relaxing, but I've been too busy to do it.... because when I do, I don't want to stop.... & I don't have that much time at this stage of life to just sit around crocheting. But if I have bouts of being stressed & wasting time due to overload, that is just a waste of time. Classical guitar is pretty awesome too. Hmmm.
Wow! this is great! Thank you so much. These are such simple exercises and they do work!
I usually regret clicking on these kinds of videos, do it in 2 minutes, but this was good. Thank you!
My anxiety went to zero when I turned off MSM and deleted facecrap and instagram. When? 3 1/2 years ago. Never looked back. Yet I know more about what is really happening than the news junkies around me.
I just did it and it made me giggle which instantly relaxed me. Will be using this one often. Thanks so much.
I got stuck in freeze mode about age 7.from that time I've been unable to sleep or relax..im 72 now.ive been doing EFT tapping
I’m so sorry. I understand, me too but not as long. I pray you find peace, healing & freedom- you deserve it. Acupuncture & cupping has helped me calm though it hasn’t been curative- it helps A LOT. I found an inexpensive but great practitioner & go weekly. I heard yoga helps a lot from the Dr who wrote “the body keeps the score”. God bless you Jane
What is ETF snapping
@@Steve-si8hx...Emotional Free Tapping. Tapping . Self tapping meridian point on the face , collar bone and side of body.
Your talks are easy to understand you give examples and use imagery and this is I like that
that was fun and informative, I would add a breath hold after exhaling to boost CO2. blood oxygen is always at 98% but co2 helps absorb. extending exhale also calms the mind and body. And reverse for opposite effect. Cheers!
I've been struggling with severe, crippling anxiety for years, due to having hypochondria and really, nothing really helped. I refuse to take medicine, since I did in my teen years when I struggled with panic attacks and they did not solve the issue at all, only ruined my teeth. Tried these techniques and they seem to work, so thank you very very much for this video!
Deep breathing made my panic attacks worse when I use to suffer with them. What helped me overcome panic attacks was facing them through exposure therapy (CBT).
and what? not everyone has panic attacks, for some people like me deep breathing is just enough to calm me down
Safety is the solution
@@moneygetten Yeah exactly!
I’m surprised that it really seems to work for me, amazing…🙏🏻
Hey thanks for the demonstration, the breathing really helps. I was wondering if a float tank would also reset the nervous system. Any thoughts on that?
This is a very interesting one. I tried it fresh after a PTSD episode and while I do still feel very exhausted it does seem that my anxiety simmered down quite a bit following along with you. I think I feel mildly sharper after as well like the fatigue from the episode is no longer the sensation of quick sand dragging me down. I'll keep trying it, thank you!
Similar to the clicking, is tapping. There's another video showing rythmic alternate thigh tapping, gradually slowing down with slower breathing over a few minutes to help promote sleep.
I've been stuck in this way for 7 years about now. This exercise makes me feel slightly safe, I don't know if I could sit and do it for long because I feel like I quite literally want to sprint 100 yards all the time and get all the nervous energy out of my body... My muscles flex without my meaning to and I fidget a lot unconsciously. But this did help, and it was comforting. Id forgotten what comfort felt like. thank you
Thanks so much 😢 that was really useful. I've also found 4,7,8 breathing extremely calming. It can be scary for some but I remind myself I'm in control of my breathing 😅 kind regards
Thank you for this quick salvation, today I snaped again (living with relatives) and this returned me to my basis. 🙏🙏🙏
The first breathing technique with the extra quick short breath is interesting to me because when I’m extremely anxious and trying to relax and fall asleep, my body does this automatically as I’m falling asleep. Sometimes it wakes me up as I’m just about to dose off.
I was _just_ wondering about that. Not when sleeping, but sometimes when I'm extremely stressed, or have had a good cry, my body does this, and that second breath always feels so calming and good.
@goldielocks9092 I also di this when im super stressed, ib actual oanic state ,or in alot of (chronic) pain. It always reminded me of little kids when they have a real good cry; I remember it being very pronounced when I was upset as a child.
I have paralyzing anxiety sometimes and it manifests as extreme physical symptoms. I ended up in the hospital with my chest pain and secreting troponins. Further tests have shown I have LOTS of epinephrine, dopamine, norepinephrine coursing through my system. It's no wonder I feel like a lunatic sonetimes... my body is in constant fight or flight state. I am not handling this diagnosis well and am more stressed than ever😢.
I hope you're able to find techniques for better tomorrows
@@michelleg1225 Maybe try camomile tea or passion flower tea? You can self dose and go at your own pace. Unfortunately it may take some trial and error.
@@godloves9163 yes! Tahts a nice idea💡 and delicious too😋 thanks for your encouragement
Andrew Huberman talks about this „the physiological sigh“ (if I recall correctly)
Super effective - thank you, something I will go back to time after time. Now off to check out your limbic system re-training video with gratitude.
I love this! I have a list of ways to get back in the driver's seat when I have such a moment and this will definitely be what I do next time. I go off the rails in my panic, anger, getting scattered etc... and over the past few years I have been making deliberate efforts to get some level of control. Thanks for this!
Can you please share the ways which helped you.. Thanks
@@ish_1918 Sure! I hope you find something here that helps you. I read DR. Caroline Leaf's book "Cleaning Up the Mental Mess" and employed her "5 step" routine. Then I do things like, ask questions of the anxiety or panic. For example, what is causing this, what was I thinking when it came on, did I cause this with a thought etc... running my hands under very cold or warm water, get a large bowl and put ice and water in and get a wash cloth and do a pat down of my body in ice water, physically shake arms and legs etc... to get the energy moving, reason with myself by doing a discussion in my head, grounding exercises such as looking around for things I can hear, see, feel, taste, and smell. Look for as many of a certain kind of thing as possible and describe each to myself. So, maybe I will look for red things, or round things, flat things, shiny things, etc....
Anyone suffering from anxiety/panic attacks is also depleting a ton of magnesium. On top of all the other work you're doing to get rid of the anxiety, please make sure you're taking a good magnesium supplement to replenish your stores. Many people are deficient and have no idea. I always recommend either MagSRT or Magnesium Breakthrough. I'm sure others are good as well, but those are the two I use personally that have worked for me when I went through a period of severe sleep anxiety and insomnia many years ago brought on by a first-in-life panic attack that came out of the blue. I was able to reverse it all in months. It wasn't easy, but magnesium was absolutely VITAL. Recently it came back after I spent a year working 60-70 hour weeks, eating tons of sugar, stressing myself out, and barely sleeping. My sleep crashed a little over a week ago and all the trauma from the first incident came back. I immediately began using the same methods (magnesium supplementation, cognitive behavior therapy, good nutrition + a lot of praying), and I was able to restore myself from constant low-grade anxiety and mild insomnia to feeling "normal" again for the most part. Psychotherapy alone is good, but it's not enough if your body is simply out of balance from a physiological standpoint.
Thank you for this …. So simple but such an important message. Appreciate how you feel you are talking with us not at us. Much gratitude
Is there a reason why you exhale with your mouth closed? I feel most people exhale with their mouth open. Thank you so much for the video by the way.
You can exhale either way- whatever feels most comfortable to you! One reason we choose a closed mouth exhale is because that can help activate the vagus nerve which will further calm the nervous system.
This video is great! I'm a mental health profession. I've sent the link to this video to my clients for homework, and they talk about how much this has helped them.
Living with narcissist. Will for sure come in handy. Will do as I leave the room.
I totally understand 🫶🏽
Poor thing I was with a narasatic 29 yrs. Soooooo glad I'm out of that relationship. They really screw u up on every way.
I did the 2 rounds of it at the end of the video. And wow I felt something on my chest. Strangest feeling but feel okay!!
This is great to know. Feel calm right now but just trying a bit during the video i can feel more being present and within.
Thank you for your wisdom
❤
It works. It is actually a meditation, breathing, focus on something then repeat until calm.
He starts talking about this at 4:58
The rhythm thing makes so much sense! That’s why listening to music with a nice steady beat (like lofi hip hop) gets me out of the dysregulated state.
Thank you so much for this - I appreciate your chill, straight-forward, clear teaching. I will definitely be implementing this - very simple and effective for me 🧠✌
Awesome! Keep me posted!
Thank you. Will try to remember when I'm activated next❤
Love it! I’m in sympathetic arousal too much from chronic pain and your routine brought a big smile from my nervous system!
Chronic pain is from sympathetic overDrive
I'm happy 😊 for your new nervous system. I guess the bottom line is if you can take good care of it, it'll take good care of us.
I am currently going through a benzodiazapine wd. I have been off for 9 months now. Would this programme help
It certainly could. I used brain retraining techniques to successfully ween off benzos as well
Thank you! Another superpower in my tool belt. Simply awesome!
Great video. Thanks. I definitely needed something to use in the moment of that overreaction I get often from my subconscious nervous system.
Excellent video! Woke up feeling pretty anxious and this helped. Thank you. ✨
Glad it helped!
Super helpful explanations and how to implement tools to get into a peaceful state! Loved it! It really does bring me into a better mindset when dealing with stress, no matter how silly you may feel doing it. 😊
I heared this breathing work first time at hubermans podcast and it is the most effective anti stress breathing technique as science knows.
Praying and Deep breathing really helps...
Yes!!
You are a wonderful human being, thank you so much for sharing your knowledge to help others.
This is a good, simple & fun coping tool to teach kids early in life to manage stress ❤
It really works! Thank you, bless you for this technique!
This is great advice Ben! Cheers. 😊 I knew about all these things separately but it's cool to pack of them all together