Calm Anxiety Now: Nervous System Regulation Techniques That Work3 min read

Introduction: A Personal Note from a Doctor Who’s Been There

If you’ve ever felt like anxiety is taking over your day—your thoughts racing, heart pounding, shoulders tight—I want you to know: you are not alone, and you are not broken. As a doctor, I’ve supported countless people through anxiety, and as a woman with a demanding career and life, I’ve faced it myself.

What I’ve learned over the years is this: you can’t just “think” your way out of anxiety. You have to work with the body. That’s where nervous system regulation comes in—a set of powerful, science-backed techniques that calm the body first, so the mind can follow.

Let’s explore how you can bring more calm into your life—right now.

Understanding the Nervous System and Anxiety

When we’re anxious, our sympathetic nervous system is in overdrive. This is the part of the nervous system responsible for the “fight, flight, or freeze” response. While helpful in danger, it’s not so great when it’s constantly switched on due to work pressure, health worries, or emotional stress.

To counteract this, we need to activate the parasympathetic nervous system, your body’s “rest and digest” mode. This is where true healing, relaxation, and resilience begin.

Breathwork: Your Built-In Calm Button

The fastest, most effective way to calm anxiety is through your breath. Slow, conscious breathing tells your brain, “I’m safe.”

Box breathing – Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Do 4 rounds. This slows your heart rate and shifts your nervous system into calm.

Another favourite: extended exhale breathing. Inhale for 4, exhale for 6–8. Longer exhales signal relaxation.

Grounding: Get Out of Your Head and Into the Present

When anxiety strikes, we often spiral into future-focused worry. Grounding brings you back into your body and the now.

Try this:
5, 4, 3, 2, 1 technique – Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. It gently pulls you into the present moment.

Even placing your bare feet on the ground or holding a warm mug can help you reconnect to safety.

Movement: Shake Off the Stress

Your body was designed to move through stress, not store it. Gentle movement like walking, stretching, or dancing can release tension and regulate the nervous system.

Try a 1, 1-minute shake out: stand up, set a timer, and shake out your hands, arms, legs, and shoulders, let everything move. It’s silly, simple, and surprisingly powerful.

Vagus Nerve Stimulation

The vagus nerve is a key player in nervous system regulation. You can stimulate it naturally with:

• Humming or singing
• Gargling water
• Splashing your face with cold water
• Laughter (yes, even fake laughter helps!)

These techniques help signal to your brain that you’re safe and it’s okay to relax.

Conclusion: Your Calm is Within Reach

Anxiety can feel overwhelming, but it’s not permanent, and it doesn’t define you. With just a few small tools, practised regularly, you can teach your nervous system how to return to safety and calm more quickly and more often.

Start with just one of the techniques above. Keep it simple. Keep it consistent. Over time, these practices help rewire your stress response, build resilience, and restore trust in your own ability to self-regulate.

Your body knows how to heal, it just needs your support.

Take a breath. You’ve got this.

If you have any questions or feedback regarding this article and any of the issues it raises, or if you’d like to get in touch to find out more about fulfilling your true potential I would love to hear from you.

Please note: Professional services provided, including coaching, are strictly non-clinical.  We do not provide services under Medicare. If you are seeking medical or clinical input please consult your general practitioner.