This blog post introduces Polyvagal Theory as a framework for understanding the mind-body connection in anxiety and trauma. It defines the three states of the nervous system—Ventral Vagal, Sympathetic, and Dorsal Vagal—and provides a range of practical, evidence-based tools like breathwork, temperature change, and grounding to help you move from states of distress to a feeling of safety and calm. The post emphasizes that true healing involves supporting both the mind and the body.

"Beyond the Mind: Breathwork and Body-Based Practices for Anxiety Relief," explores the physiological nature of anxiety and introduces effective strategies for calming the nervous system. It explains how breathwork, such as the 4-7-8 and Box Breathing techniques, and body-based practices like grounding and progressive muscle relaxation, can serve as powerful tools to shift the body from "fight or flight" to a state of calm, offering an immediate sense of relief from anxious thoughts and feelings.

Worry and anxiety can feel overwhelming, but you're not alone, and there are many ways to manage the distress that comes along with these feelings. You can even be "productive" in your worry by using strategies like "worry time," focused problem-solving, and decatastrophizing practice. Even with these tools, intense anxiety can still surface. When it does, techniques like mindfulness, self-care, setting boundaries, deep breathing, physical movement, and grounding can help calm your nervous system.