Try This Powerful 3-minute Exercise To Calm Anxiety, Nervousness, and Overthinking

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players to calm themselves before games.</p><h1 id="ccf8">The exercise has three parts: posture, breath, and movement.</h1><h2 id="e060">1. Posture — Sink Your Energy Down To Your Belly</h2><ul><li>Stand with your feet a shoulder’s width apart, back and neck relaxed and straight. Let your arms hang loosely. Take a few normal breaths.</li><li>Bend your knees slightly and lean back just a little until your weight is firmly on your heels. Relax. You’ll feel yourself calming as the energy sinks. Breathe normally in this posture for one minute.</li><li>Stay in this posture and begin the next part of the exercise.</li></ul><h2 id="3f95">2. Breathing — In Through Your Nose, Out Through Your Mouth</h2><ul><li>Remain standing with your weight on your heels.</li><li>Breathe in through your nose for 3 seconds.</li><li>Breathe out through your mouth for 6 seconds. Breath gently in this exercise. Don’t force anything.</li><li>Do this breathing cycle six times, visualizing your energy sinking into your feet on the out-breath.</li></ul><p id="3edb">After six cycles, you’ll have recalibrated your nervous system, and your energy will be flowing more normally. You’ll also be thinking much less while doing the breathing.</p><h2 id="149a">3. Movement — Shake It Out</h2><ul><li>Vigorously shake your arms, hands, upper body (shimmy), and legs.</li><li>Shake each leg, letting

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your feet flap with your ankle loose and relaxed.</li><li>Shake your head back and forth, leaving your cheeks and mouth loose.</li><li>Shake your whole body until you’re satisfied — then stop suddenly.</li></ul><p id="f7fd">You’ll feel the energy moving through your body — you’ll feel revitalized and fresh, and more in the present moment than you were 3 minutes ago.</p><h1 id="33e9">Where To Use This Exercise</h1><ul><li><b>While you’re waiting to go on stage to speak, act or sing</b>. You’ll be able to bound out in front of the audience full of energy, entirely in your body. You’ll experience the audience instead of the worry in your head.</li><li><b>When you’re experiencing anxiety at a party, at work, or anywhere you’re expected to participate with others</b>. Excuse yourself for a few minutes, go outside, to the restroom, or down the hall and do this exercise.</li><li><b>If you are often anxious</b>, do this exercise now and then throughout the day.</li></ul><h1 id="8522">Something Extra To Try At Home</h1><p id="12e8">Do the three-minute exercise, and as soon as you finish shaking, sit down and meditate while you’re feeling relaxed, energized, and grounded. It’s a perfect way to begin meditation. I’ve tried it, and it works.</p><p id="a0a6">Please let me know how the exercise worked for you.</p><p id="2ae6">Thanks for reading.</p></article></body>

Dissolve your anxiety using posture, breath, and movement.

This exercise will help you reduce anxiety at home, at the office, or before a stressful meeting. It takes only three minutes, it’s done standing, and you can use it anywhere.

When you’re anxious, your energy is stuck in the upper body, especially in your head. This exercise will bring it down into your body to calm anxiety.

Doing this exercise will help to:

Root your energy in your belly and feet, getting you ready to face the world with a clear mind and centered body.

Slow your thinking way down.

Give you a breathing technique you can use anywhere: in your car, in bed, or while meditating.

Here’s a video of Lebron James using the breathing technique during a timeout in an NBA game.

Hopefully, it will reduce your anxiety and help you feel better.

I learned it from a basketball coach who teaches this routine to his players to calm themselves before games.

1. Posture — Sink Your Energy Down To Your Belly

Stand with your feet a shoulder’s width apart, back and neck relaxed and straight. Let your arms hang loosely. Take a few normal breaths.

Bend your knees slightly and lean back just a little until your weight is firmly on your heels. Relax. You’ll feel yourself calming as the energy sinks. Breathe normally in this posture for one minute.

Stay in this posture and begin the next part of the exercise.

2. Breathing — In Through Your Nose, Out Through Your Mouth

Remain standing with your weight on your heels.

Breathe in through your nose for 3 seconds.

Breathe out through your mouth for 6 seconds. Breath gently in this exercise. Don’t force anything.

Do this breathing cycle six times, visualizing your energy sinking into your feet on the out-breath.

After six cycles, you’ll have recalibrated your nervous system, and your energy will be flowing more normally. You’ll also be thinking much less while doing the breathing.

3. Movement — Shake It Out

Vigorously shake your arms, hands, upper body (shimmy), and legs.

Shake each leg, letting your feet flap with your ankle loose and relaxed.

Shake your head back and forth, leaving your cheeks and mouth loose.

Shake your whole body until you’re satisfied — then stop suddenly.

You’ll feel the energy moving through your body — you’ll feel revitalized and fresh, and more in the present moment than you were 3 minutes ago.

Where To Use This Exercise

While you’re waiting to go on stage to speak, act or sing. You’ll be able to bound out in front of the audience full of energy, entirely in your body. You’ll experience the audience instead of the worry in your head.

When you’re experiencing anxiety at a party, at work, or anywhere you’re expected to participate with others. Excuse yourself for a few minutes, go outside, to the restroom, or down the hall and do this exercise.

If you are often anxious, do this exercise now and then throughout the day.