Why It Matters: Tips for Calming Down Quickly
Techniques For Calming Down Quickly:
10-Minute Belly Breath – Practice diaphragmatic breathing on your own by taking slow, deep breaths through the nose, focusing on filling your diaphragm with each inhale and releasing with a long, slow exhale. This can help you relax, calm down, and feel more present.
4 – 4 – 8 SOS Breathing – For panic, breathe in for 4 seconds, hold for 4 seconds, and exhale for 8 seconds. Repeat this cycle 4 times. This technique activates the parasympathetic response, helping you regain a sense of calm. I use this in the car or during appointments! It's available on the Calm App referenced on our Resources page.
2 – 2 – XL Breathing – Take two sharp inhales together, then one extra-long exhale. Repeat as necessary. This also helps activate the parasympathetic response and can quickly reduce anxiety.
4 – 7 – 8 Breathing – Breathe in through your nose for 4 seconds, hold your breath for 7 seconds, exhale completely through your mouth for 8 seconds. Repeat this a few times. It helps you relax by slowing your breathing and heart rate, making it easier to manage stress and fall asleep.
Fake Yawning – Keep fake yawning until a real yawn happens. Yawning naturally activates your parasympathetic state, promoting calm. This sounds bananas, but it works every time!
Cold Water – Splash cold water on your face, or place an ice pack on the back of your neck or body. This activates the parasympathetic nervous system response and can help you reset in moments of high stress.
Humming Exhales – Humming or singing can stimulate the vagus nerve, engaging the parasympathetic response. Take a deep breath in through your nose and hum as you exhale with your mouth closed. Repeat this several times in a row to help ease anxiety.
The Breakdown:
What To Do When You Feel…
Tired
Allow yourself to rest. Rest is progress!
Create a consistent, relaxing bedtime routine.
Take a mindful morning stroll to get sunlight exposure.
Eat nourishing foods and stay hydrated.
Try energizing breathwork exercises, like the Breath of Fire. I have tried this, and it is quite energetic. If you have POTS and/or MCAS like me, do this at a slightly slower pace you find comfortable so you don't get dizzy. Also if you have any throat soreness or inflammation this can make it worse.
Overwhelmed
Make a realistic daily to-do list, prioritizing tasks you can actually control.
Break tasks into smaller, manageable steps, categorizing by “need to do” and “want to do.”
Reach out for support if you need it.
Declutter your space to help clear your mind.
Journal to identify and process any mental blocks.
Breathe. Trust that what is meant for you will happen. (See calming breathing tips above.)
Restless
Take a quick walk or engage in gentle movement.
Try jumping or shaking on the spot to release energy.
Incorporate regular yoga practice for mind-body balance.
Journal to work through any emotions that may feel “stuck.”
Practice somatic exercises to reconnect with your body.
Bee breath or humming exercises can also help.
For all three of these feelings, practices like meditation, a cold shower, or a cold plunge can activate the parasympathetic system, providing a quick, calming effect.
This is a visual representation of how I feel from time to time!
My Journey:
Thank goodness for therapy—or at least, for my therapist. She specializes in working with patients with complex medical histories, like mine. So, what does therapy have to do with managing intense emotions? A lot more than I realized. I asked my therapist for tools to help as different needs came up, and she delivered. When I’d share feelings of anxiety, depression, anger, or overwhelm, she’d listen and then offer a tool to try for each. I committed to trying every one. Some worked wonders, while others didn’t quite fit my health needs.
The main thing I did was try. As a visual person, I find it helpful to use visual metaphors to process and remember things. One of the first images that helped me was 'doors.' Stay with me; I promise this has a point! Doors, to me, represented core feelings: fear, bravery, and uncertainty. This visual helped me see things from a broader perspective. For instance, when presented with a new tool, I could choose to let fear of its 'newness' keep me from opening that metaphorical door—or, I could choose bravery, open the door, and give it a try.
I found that the more open I was to the 'doors' in my life—whether they were new medical treatments, doctors, or even simple curiosities—the more doors (or opportunities) appeared to help me grow and heal.
Now, I feel empowered to 'kick open all the doors' that come my way. Some lead down the path I’m meant to be on in my healing journey, and others I try first, then decide aren’t for me. Doors have become a symbol of my open-mindedness, of my willingness to try new things, and of my growing fearlessness. I now see each door as the universe inviting me to use my intuition and trust myself.
I encourage you, as you try these new tools, to keep a list—whether written or visual, with words or drawings for each tool—so that when symptoms arise, you can refer to your toolkit and choose the right tool for each need. See mine below!
So, no matter what is behind your big feelings, I invite you to take a small step toward a new door. Be brave and try a tool that could help you or someone you care about.
Your Turn:
What techniques do you use to calm down quickly?
Have you tried any of these methods, or do you have a go-to trick that helps you find peace in stressful moments? Share your experiences and tips in the comments below—your insights could be the perfect addition to someone else’s toolkit!
Until next time,
Want to keep the learning going?
Go for it!
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I love the analogy of opening doors. I have a visual prompt and, it's windows! A connection of building them where there were none then gently opening them so the light can shine through the dark.