Here are neuroscience- and psychology-based techniques, including physical actions like Havening, that are known to help reduce anxiety by engaging the nervous system, brain chemistry, or cognitive patterns:
1. Havening Touch (Amygdala Depotentiation Technique)
- What it is: Gentle self-touching (stroking arms, hands, or face) combined with positive visualization or distraction.
- Why it works: Engages delta brain waves and activates sensory input to reduce amygdala activity, helping “depotentiate” trauma or anxiety-encoded pathways.
- Use: While recalling a distressing memory, apply slow, gentle touch and repeat soothing words or count.
2. Bilateral Stimulation (from EMDR)
- What it is: Alternating left-right stimulation (e.g., tapping knees or shoulders, moving eyes side to side).
- Why it works: Helps the brain process and integrate distressing memories and reduces emotional intensity.
- Use: While thinking of an anxiety-provoking event, tap your thighs left-right-left-right rhythmically.
3. Vagal Nerve Stimulation Techniques
The vagus nerve helps switch the nervous system from fight-or-flight to rest-and-digest mode.
a. Deep Slow Breathing (5-7 breaths per minute)
b. Humming, Chanting, or Singing
c. Gargling with Water
d. Cold Water Splash or Holding Ice Pack on Face
- Why it works: Stimulates the vagus nerve and parasympathetic system, lowering heart rate and calming the brain.
4. Tapping (EFT – Emotional Freedom Technique)
- What it is: Tapping acupressure points while voicing affirmations or feelings.
- Why it works: May reduce cortisol levels and deactivate fear responses.
- Use: Tap side of hand, then sequence of points (e.g., eyebrow, side of eye, under eye, chin, collarbone).
5. Somatic Grounding Techniques
- Examples:
- Push your feet into the floor firmly.
- Grip the edge of a chair.
- Describe textures of objects around you.
- Why it works: Shifts attention away from anxious thoughts to the present moment through body and sensory input.
6. Orienting (Polyvagal-Informed)
- What it is: Slowly scan your environment with your head and eyes, noticing colors, light, shapes.
- Why it works: Signals to the nervous system that you are safe and not under threat.
7. Self-Compassion Touch
- Place hand on heart, cheek, or give yourself a gentle hug.
- Why it works: Activates the brain's caregiving system (oxytocin release), reducing threat and shame.
8. Box Breathing (Used by Navy SEALs)
- How: Inhale 4 sec → Hold 4 sec → Exhale 4 sec → Hold 4 sec.
- Why it works: Balances oxygen and CO2, regulates nervous system.
9. Interoceptive Awareness Training
- What it is: Tuning into internal body signals like heartbeat or breath.
- Why it works: Improves body awareness and reduces dissociation or overthinking
Chatgpt 2025 with my prompt, liz robillard