Slow, deep breaths tell your brain you are safe. Extending your exhale is particularly effective at activating the vagus nerve and down-regulating the threat response.
The amygdala is the brain's "alarm system" that triggers fight-or-flight responses. Slow, deep breaths tell your brain you are safe
Gradually facing what triggers you teaches the amygdala that these situations are not life-threatening. Gradually facing what triggers you teaches the amygdala
Here are several key brain-based strategies to help quiet an anxious mind: muscle tension) are survival responses
Recognizing that your physical symptoms (racing heart, muscle tension) are survival responses, not actual danger, helps you distance yourself from the anxiety.
Use "bottom-up" strategies like progressive muscle relaxation or holding something cold (like a splash of cold water on the face) to shift your nervous system out of fight-or-flight. 3. Rewiring the Brain Over Time
"Taming Your Amygdala: Brain-Based Strategies to Quiet the Anxious Mind" is a workbook by Dr. Catherine Pittman that uses neuroscience and Cognitive Behavioral Therapy (CBT) to help you manage anxiety by "retraining" your brain.