You may notice:
• A tight chest or throat
• Fast heartbeat
• A mind that won’t switch off
• Feeling jumpy, restless, or on alert all the time
• A sense that something bad might happen
If this feels familiar, here’s something important to know:
Anxiety is not a weakness.
It’s your brain trying (a little too hard) to protect you.
Your nervous system is stuck in alert mode.
Let’s help it calm down.
The Nervous System Reset Breath
What this helps with
• Sudden anxiety or panic
• Chest tightness
• Breathlessness
• That “I need to escape” feeling
Why this works
Anxiety speeds up your breathing and heart rate.
Slow breathing — especially a longer exhale — tells your brain:
“I’m safe.”
This is a physical reset, not positive thinking.
How to do it
1. Sit or stand comfortably
2. Breathe in through your nose for 4 seconds
3. Breathe out slowly through your mouth for 6 seconds
4. Keep your shoulders relaxed
5. Repeat for 2–3 minutes
If your chest feels tight, don’t force the breath.
Let it lengthen gently.
What to expect
You may notice:
• Slight slowing of your heartbeat
• Less tightness
• Quieter thoughts
Even a small shift is progress.
Name It, Don’t Fight It
What this helps with
• Racing thoughts
• Fear of losing control
• Anxiety feeding on itself
• “What if this never stops?” thinking
Why this works
When you label what you’re experiencing, the thinking part of your brain activates.
This naturally reduces emotional overload.
How to do it
Silently or out loud, say:
• “This is anxiety.”
• “My nervous system is activated.”
• “This is uncomfortable, not dangerous.”
Then add:
“I don’t need to fix this right now.”
If thoughts keep coming, simply say:
“Noticing anxious thoughts.”
No arguing.
No analysing.
Just noticing.
Remember This
Anxiety is like a wave:
• Fighting it exhausts you
• Running from it overwhelms you
• Letting it rise and fall carries you through
These tools teach your brain that it doesn’t need to shout to keep you safe.
A Gentle Reminder
You don’t calm anxiety by being stronger.
You calm it by helping your body feel safer.
Practice matters more than perfection.