How to Calm Anxiety Without Talking About It: Nervous System Tools That Bypass the Mind

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Mar 16, 2025

Explore body-based tools for calming anxiety that bypass verbal expression. Discover why traditional talk therapy may not address the physiological roots of anxiety. Learn techniques such as pursed lip breathing and co-synchronized breathing to activate calmness. Candle gazing helps shift your nervous state, while movement practices like shaking can release anxious energy. Emphasizing the importance of nurturing your nervous system, this conversation highlights that regulation is a practice—be gentle with yourself.

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INSIGHT

Anxiety Is A Nervous-System State

Anxiety is primarily a physiological nervous-system response, not just a thought problem.
Anna Papaioannou explains that the prefrontal cortex goes offline during anxiety so thinking alone can't restore safety.

ADVICE

Use Pursed-Lip Breathing

Try pursed-lip breathing: inhale for four counts and exhale slowly through pursed lips for six to ten seconds.
Anna Papaioannou says elongating the exhale activates the parasympathetic nervous system and sends calming biofeedback to the brain.

ADVICE

Co-Synchronize With A Safe Person

Do co-synchronized breathing with someone you trust by matching inhales and exhales for a few minutes.
Anna Papaioannou notes you can borrow regulation from another person's calmer nervous system to downregulate yourself.

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In this episode of the Homebody Podcast, Anna Papaioannou explores powerful body-based tools for calming anxiety and regulating the nervous system without relying on verbal expression. Anna discusses the limitations of traditional talk therapy in addressing anxiety, highlighting that anxiety is a physiological response rooted in the nervous system. She introduces various calming techniques such as pursed lip breathing, co-synchronised breathing, candle gazing, and movement practices like shaking, all designed to help regulate the nervous system and release anxious energy. The episode concludes with a gentle invitation to practice these tools and nurture your nervous system. Key Takeaways: - Talking about anxiety may not always be effective; body-based tools can bypass the thinking mind and address the root cause. - Anxiety is a physiological response, not just a thought problem—it’s deeply connected to your nervous system. - Pursed lip breathing activates the parasympathetic nervous system, helping to calm the body. - Co-synchronised breathing helps regulate both individuals involved, promoting calm and connection. - Candle gazing and orienting to the room can help shift the nervous system into a calmer state. - Movement practices like shaking can discharge anxious energy and restore balance. - Nurturing and regulating your nervous system is key to building resilience and emotional regulation. - Nervous system regulation is a practice, not a perfection—be gentle with yourself. Sound Bites: "We can't think our way back to safety." Chapters: 00:00 - Introduction to Body-Based Tools for Anxiety 00:36 - Understanding Anxiety Beyond Talk Therapy 01:54 - The Body’s Language: Sensation and Movement 02:45 - Breathing Techniques for Calming Anxiety 04:42 - Co-Synchronized Breathing: Regulating Together 06:37 - Mindfulness Practices: Candle Gazing and Orienting 10:09 - Movement and Shaking: Discharging Anxious Energy 13:05 - Understanding Anxiety as a Natural Response 15:30 - Building Resilience in the Nervous System 17:01 - Conclusion and Invitation to Practice Follow Anna: Instagram: @annatheanxietycoach Website: annatheanxietycoach.com Blue Blocking Glasses - code: ANNATHEANXIETYC for 10% off https://www.baxterblue.com.au/discount/ANNATHEANXIETYC?ref=deuasnlj