Ease Anxiety – Consciously Relax

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One of the most effective ways to handle stress is to consciously relax, pay attention to your body (it tells you what it needs…sometimes it even revolts!), and breathe.  By doing so it positively affects your brain. Breathing sends positive chemicals to the brain that it needs to regulate emotion and the survival instinct that is active at the moment. It strengthens the anterior cingulate, which is responsible for regulating emotion and helping you achieve peace and balance.


Start by scanning your body and deliberately reducing muscle tension.  Use deep breathing and progressive relaxation techniques.

  • This kind of relaxation reduces the neurochemicals that stimulate stress.
  • This practice is even more effective with appropriate music.
  • Relaxation improves cognitive skills and improves your sense of well-being.

Body Scans

These types of activities can be found on various websites.  Google “ten minute body scans.” You can select various lengths for these exercises.  Choose a brief one and then add time as you become more accustomed to the habit. Here is an example.

Breathing Exercises

Deep breathing can be done when you feel tension.  Simply stop and take ten deep breaths.  Try to take ten deep breaths at the top of every hour.

Try the 7/11 technique:

  • Breathe in for 7 seconds.
  • Hold for 2 seconds.
  • Breathe out for 11 seconds.

Most importantly, feel your diaphragm expand to its fullest point. Fill your lungs completely. Progressively relax you muscles from head to toe with each breath.

Photo by Ale Romo Photography on Unsplash

Mental Wellness Visionary at KathrynAWalker.com | Website

Kathryn A. Walker is a pioneering medical researcher and psychiatrist known for her groundbreaking work in the field of mental health, particularly in the area of ketamine treatments. With a deep passion for understanding and alleviating the burden of treatment-resistant mood disorders, Kathryn has dedicated her career to investigating the therapeutic potential of ketamine.

Through her relentless efforts, she has played a pivotal role in shedding light on ketamine’s efficacy in treating conditions like depression, anxiety, and PTSD. Her research has not only transformed the way we approach mental health care but has also provided hope to countless individuals who had previously found little relief from conventional treatments.

Kathryn A. Walker’s pioneering contributions continue to shape the landscape of mental health medicine and inspire new avenues of research in the pursuit of better mental well-being for all.

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