Anxiety is a mental health issue, so it makes sense that many of the most popular coping techniques revolve around soothing our brains. From mindfulness and meditation to some interventions taught in cognitive behavioural therapy (CBT), working to address the psychological root causes of anxiety is often the norm.

But as research into the link between the brain and the body develops, more experts are turning their attention towards physical interventions which could help to relieve anxiety. That’s the focus of a new book by Karden Rabin and Jennifer Mann – nervous system regulation experts at Somia International – which outlines how we can tap into our mind-body connection to soothe anxiety and help instil a sense of calm. 

In The Secret Language Of The Body, the pair combine science-backed insights with hands-on techniques to provide a beginner-friendly introduction to concepts including polyvagal theory, somatic therapy and the benefits of nervous system regulation.

Intrigued? To find out more about how nervous system regulation can help us feel calmer and more in control, we asked Mann to share some of the physical interventions we can use to relieve anxiety. From grounding to hand-warming, here’s what she had to say. 

1. Physical anchoring

When you’re feeling anxious, it’s easy to get carried away by your thoughts and lose touch with the world around you. Physical anchoring is all about helping to redirect your thoughts to the present moment using your surroundings.

“For those experiencing anxiety symptoms like trembling legs, aching muscles or pins and needles, physical anchoring exercises can be instantly beneficial,” Mann says.

One way to do this is to sit comfortably on a chair and press your feet firmly into the floor, while focusing on the sensation of contact between your feet and the ground. “This physical connection to the floor can help to reduce your trembling by reinforcing bodily awareness and diverting attention away from your anxiety triggers, thereby easing the symptoms caused by them,” Mann explains. 

2. Shaking

It’s well known that physical exercise can help to relieve anxiety, but experts believe simply shaking our bodies can help to ease muscle tension and reduce stress as a result.

To get started, Mann recommends beginning by standing up and adopting a grounding stance. “Stand up and begin shaking your whole body, as if shaking water off your hands arms, legs and feet, for three minutes,” she says.

“This sensory-motor experience helps your muscles to release pent-up energy and activate the parasympathetic nervous system by sending a signal to your brain that the threat has now passed, and your muscles can relax – promoting a state of calm.”

While research into the benefits of shaking for anxiety relief are limited, there is evidence that muscle tremors – like those triggered during tension and trauma releasing exercises, or TRE – can help to release stress, anxiety and trauma.

3. Hand warming

Another great technique you can use to distract yourself from anxious thoughts is hand warming – a form of mindfulness that helps you keep track of the sensations within your body.

“When experiencing symptoms like heart palpitations, chest pain and lightheadedness due to anxiety, a practice called ‘hand warming’ can be profoundly effective,” Mann says. “To get started, find a comfortable place to sit in and place your attention on the sensation of warmth traveling from your chest to your palms.

“Then, imagine a warm glow accompanying this feeling, emanating from the center of your chest, spreading slowly to your hands. This visualisation not only helps calm the nervous system but also reduces your physical symptoms of anxiety by promoting a sense of soothing and safety.” 

4. Vocalisations

Your voice is a powerful tool for soothing your vagus nerve – the wandering nerve that’s in control of your parasympathetic nervous system, which is responsible for placing your body in the ‘rest and digest’ state. Vocalisation techniques can help to stimulate the nerve and switch your body into a more relaxed state.  

“To try this, stand up, inhale and lift your arms over your head, and then exhale as you lower your arms back down while saying ‘aaaa’,” says Mann.

“Repeat this with all the vowels. This combined vocal and physical cue helps to rewire the rhythm of your breath, encouraging the activation of the parasympathetic nervous system, soothing anxiety and stabilising your breathing pattern.”

5. Acupressure  

Acupressure has been a part of Chinese medicine for centuries, and western doctors are only just beginning to cotton on to the potential benefits of this approach.

Research into the benefits of acupressure for anxiety has shown it could ease symptoms, with the stimulation of certain pressure points across the body said to be particularly beneficial.

“If you find yourself experiencing abdominal distress as a result of anxiety, engaging in an acupressure technique can be remarkably effective,” Mann explains.

Using your thumb, gently press the point located three finger-widths below your wrist on your inner forearm. This point is sometimes called the “Great Abyss”, Mann says. “You’ll know you found the right spot because you’ll feel the indent. Maintain gentle, steady pressure for up to 5 minutes while taking deep, slow breaths or humming out loud.”

6. Voo breath

‘Voo breathing’ is another form of vocalisation that combines breathwork and vagus nerve stimulation to create a calming effect.

“As someone who experienced anxiety her whole life, my personal favourite rapid relief practice of all is voo breathing,” Mann says. “In the moment you feel that rush of fear travelling through your limbs, that pang in your chest or that ‘belly drop’ feeling – do this. Inhale through your nose and for the event of the exhale say ‘Voooo’ while tapping the middle of your chest with your hand. Do this for up to five minutes.

“This not only diverts your brain away from fear and distress but also activates the vagus nerve, responsible for that calming effect throughout your body and mind.”     

Images: Getty