Breathing techniques gently calm the body, lower stress levels, and bring you back into the present moment, naturally easing anxiety & overthinking and restores wellbeing..

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Your nervous system is constantly scanning for safety.  When it senses stress, pressure, overwhelm, or emotional pain, it activates survival responses designed to keep you safe. This can leave you feeling anxious, on edge, irritable, emotional heaviness and unease in the body. 

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This isn't because something is wrong with you ---it's because your system has reached its stress capacity.

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Your Nervous System Thinks Overthinking is a Threat!​

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If your glass is full as an example of stress levels, then the slightest bit more stress, spills over and creates negative emotions, but as you gradually raise your emotional wellbeing, the glass begins to lower, and empty the glass, and sends signals to your body "I don't need to be on high alert".

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This lowers the stress baseline, meaning:

• It takes more to trigger anxiety or anger

• Emotional reactions soften

• You recover faster after stress

• Your system feels steadier and safer overall

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You are retraining your nervous system to live at a calmer, safer default level.​​​​​

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To help you break the cycle of this habit, there is a simple technique that helps you change your thoughts and feelings in seconds.​

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Try to breath this way throughout the day. When you wake up, when you are eating, working, driving, going to sleep, if you wake up in the night etc.​

 

Here's a simple breathing technique to help your body settle.

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The patterns of overthinking to look out for and name when you notice them.

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Rumination: Obsessively replaying past events, conversations or mistakes over and over in your head. "why did I say that?" or "what did they mean by that tone?" This drains massive amounts of energy, leading directly to the triggers of emotional eating and fatigue.

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Catastrophising: Anticipating the worst-case scenario and spiking your anxiety. A small mistake at work becomes: "I'm going to lose my job, then I won't pay my bills and i'll end up homeless". This keeps the nervous system trapped in a chronic "fight-or-flight" anxiety state. The brain finds it hard to fall and stay asleep, also leads to intense sugar and carbs cravings and exhaustion. 

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Perfectionism: This belief that if you cannot do something perfectly, you have failed. It is driven by a deep fear of judgement or rejection. Demanding impossible standards and driving you straight into burnout. This can lead to over-editing texts, emails, over-preparing and obsessing over minor details. Furthermore, perfectionism creates an "all-or-nothing" mindset that heavily impacts eating habits e.g. "I ate one cookie, so my whole day is ruined, I might as well eat the whole box". It can create self-criticism which is one of the main contributors of anxiety and burnout.

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If you notice these patterns, do the 60-second reset and restore calm and relaxation. 

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The 60-Second Reset

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A simple tool to balance your nervous system and reduce overthinking.

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Do this technique whenever you notice yourself overthinking or you feel tension in your body.

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Notice - What were you just thinking about, or where do you feel tension (as thoughts often create tension in the body).

Relax - Drop your shoulder, relax your forehead, lower your jaw, let your abdomen relax.

Breath - Slow your breath and take slightly deeper breaths in for the count of 5 and out for the count of 5. You can say "calm" as you breath in and "relax" as you breath out'. Follow the pacer below.

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​Repeat in your mind as you take a breath in, say "Calm" and as you breath out, very gently through your mouth, say "Relax". Feel your body gently relaxing.

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This is sending signals to your nervous system, saying you are safe and the more you do this, the better you will feel emotionally and physically.

 

When to do this...

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Each day for regulating your nervous system -

It can be so powerful to bring into your daily practice and help you recover easier.

Do this throughout the day, when you wake up, before you eat anything, before you go to sleep, if you wake in the night or whenever you notice overthinking patterns.

 

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Whenever you feel triggered or stressed, do this for just 60 seconds to stop the stress response in its tracks. This may be negative thoughts, past memories, just feeling anxious for no reason, worrying about something, or just to boost your feelings.  ​

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You may find it easier to follow the pacer below as you do the breathing to start with.

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You can follow the pacer for 5 minutes at a time to bring balance and harmony throughout the day too.