5 somatic exercises to calm anxiety in 5 minutes
Science-based techniques to activate your vagus nerve, lower your stress response and bring your nervous system out of alert mode. No equipment. Any time of day.
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What's inside the guide
2 minutes
Vagal breathing 4-6
The technique with the strongest evidence for slowing your heart rate and calming your stress response fast.
1-2 minutes
Humming
Stimulates the vagus nerve through gentle vibration in your throat. Simple and little known.
1 minute
Slow visual orienting
Tells your nervous system your surroundings are safe and switches off hypervigilance.
30 seconds
Cold water on your face
Triggers the dive reflex: the fastest way in the guide to break an anxiety spiral.
1-2 minutes
Body shaking
Completes the stress cycle after a tense moment, the way animals do instinctively.
These exercises come from Unlock Your Nervous System by Elena Vives, built on Polyvagal Theory, the neuroscience of stress and autonomic regulation. They don't replace medical or psychological care.