How to calm down anxiety instantly?
Sydney Pacocha
2025-06-29 00:51:54
Count answers: 8
Deep breathing is one of the simplest and most effective ways to calm down. The 4-7-8 breathing technique can help slow your heart rate and promote relaxation. To try this technique: Inhale for 4 seconds. Hold your breath for 7 seconds. Exhale for 8 seconds. Repeat until you begin to feel calmer. Naming your sensations and feelings may help you step away from them. When you’re overwhelmed with anxiety, the 5-4-3-2-1 grounding technique could help calm your thoughts down. This technique works best if you pair it with deep, slow breathing. Engaging in any kind of physical activity, from a 5-minute walk to a gym workout, can help reduce anxiety by increasing your heart rate and releasing endorphins. Focus on your breathing as you move to further promote relaxation. Splash cold water on your face or take a cold shower to trigger the mammalian dive reflex, which can help slow your heart rate and promote a sense of calm.
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