Practice deep breathing to create more calm and reduce anxiety. Deep breathing in and out of the nose stimulates the activity of the vagus nerve, which interfaces with the parasympathetic nervous system to lower heart rate, slow down breathing, and decrease blood pressure. Your parasympathetic nervous system controls “rest and digest” functions. It’s the opposite of your sympathetic nervous system’s “fight or flight” response.

Progressive muscle relaxation is an exercise that reduces stress and anxiety in your body by having you slowly tense and then relax each muscle. With experience, you will become more aware of when you are experiencing tension and you will have the skills to help you relax. During this exercise, each muscle should be tensed, but not to the point of strain. If you have any injuries or pain, you can skip the affected areas. Pay special attention to the feeling of releasing tension in each muscle.

Progressive muscle relaxation is an exercise that reduces stress and anxiety in your body by having you slowly tense and then relax each muscle. With experience, you will become more aware of when you are experiencing tension and you will have the skills to help you relax. During this exercise, each muscle should be tensed, but not to the point of strain. If you have any injuries or pain, you can skip the affected areas. Pay special attention to the feeling of releasing tension in each muscle.

By practicing mindful and non-judgemental awareness of the present moment experience including one's sensations, thoughts, body, and the environment, you can train your brain to pause and be less reactive to external stimuli.