73 — Calm Intense Anxiety in 30 Seconds

While calming music and meditation may work for mild anxiety, these may not be effective for intense anxiety. Fortunately, there’s a simple and fast strategy that can help you cope with serious anxiety.
 
By utilizing the mammalian dive reflex, the body’s panic response is halted right away, and you’ll experience a calming effect. You can get the reflex to kick in within 30 seconds to slow your heart rate and reduce your anxiety fast. Some of the things I share are why traditional coping skills don’t work for intense anxiety, how to trigger the mammalian dive reflex, and the science behind why it works so well.

Key Takeaways:

• Traditional calming methods such as meditation and listening to calming music may not be effective against intense anxiety and could inadvertently heighten the sense of panic.
• The “Mammalian Dive Reflex” presents a surprising but scientifically supported way to rapidly reduce anxiety by triggering an automatic physiological response.
• By submerging one’s face in cold water or applying an ice pack and holding your breath, the heart rate declines dramatically, instilling immediate calmness.
• This technique should be practiced in a safe setting, particularly for individuals with cardiac issues or those unable to safely immerse their face in water.
• Preparing oneself with various strategies in a mental health toolbox ensures readiness and confidence when confronting episodes of extreme anxiety.