How to Emotionally Regulate - FAST!
DISCLAIMER: THE INFORMATION PROVIDED ON THIS WEBSITE IS NOT MEDICAL ADVICE, IT IS FOR INFORMATIONAL PURPOSES ONLY. CONSULT WITH A MEDICAL PROFESSIONAL FOR ANY ISSUES YOU MAY HAVE.
If you are human, you may on occasion find yourself in the throes of anxiety, unease, or just full on stress. Our first recommendation will always be to go for a walk in nature - but that’s just not always practical nor possible.
Here are two things we have found that give our bodies and minds nearly instantaneous relief (YMMV):
Carotid Massage
Carotid massage, also known as carotid sinus massage (CSM), is actually a medical procedure aimed at reducing abnormally fast heart rates. The technique stimulates the carotid sinus, an area in the neck’s artery containing nerve endings that can slow the heart rate directly. The procedure involves gently applying pressure with fingers to the carotid artery for about 5-10 seconds.
Basically you are very gently massaging your carotid artery for around 10 seconds. You can feel tension release nearly straightaway.
2. Box Breathing
This is a deep breathing technique that involves inhaling, holding the breath, exhaling, and holding again, each for a count of four seconds. It can help promote relaxation and reset the mind and body after a stressful situation. It’s also a technique used by Navy SEALs to stay calm.
It’s called box breathing because you conceptually visualize the shape of a box or square as you do it, to help guide the rhythm and structure of the exercise.
It works on a 4-4-4-4 pattern of inhale, hold, exhale, hold.
Inhale through your nose for four counts. Expand the belly and ribs to ensure a full breath.
Hold for four counts without inhaling or exhaling.
Exhale through your mouth for four counts, emptying the lungs and allowing the belly and ribs to return to their normal position.
Hold with empty lungs for four counts.
Continue to repeat these steps until you feel a sense of relief.