What if your anxiety isn’t “all in your head,” but a nervous system that’s been stuck in survival mode for too long? How often do you pause long enough to notice what your body is trying to communicate? Could something as simple as your breath become the key to feeling safe, grounded, and regulated again?
In this podcast episode, Jennifer Froemel discusses how to recognize chronic anxiety.
In This Podcast:
- A quick background on the nervous system
- The power of breathwork and HRV
- Final takeaways for listeners
A quick background on the nervous system
The [polyvagal theory] is the closest scientific lens to what people mean by “autonomic choke”, and basically, what polyvagal theory does explain to us is that the autonomic nervous system automatically continuously is shifting between states of … fight or flight, and shut down.
Jennifer Froemel
Polyvagal theory gives us the foundation to discuss the autonomic nervous system, which is the body’s physiological response to stress, and therein we find what are commonly known as “fight, flight, freeze, and fawn” responses.
Chronic anxiety often reflects being stuck in sympathetic activation. These shifts can automatically affect your:
- Emotional regulation
- Heartrate
- Breathing
- Muscle tone
When these shifts impact you … in clinical language, there is an “autonomic choke,” or a loss of flexible regulation in your body, and suddenly your physiological capacity to respond is lessened.
Jennifer Froemel
The power of breathwork and HRV
Breathwork is one of the most, if not the most, effective tools that anyone can utilize when it comes to recentering themselves and coming out of an activated nervous system response.
The key reason why breathwork is so powerful is that it helps you regulate and stabilize your heart rate variability, or HRV.
While napping is a great way to calm yourself and bring yourself to a level of safety and security, intentional breathing is a direct channel that you can use to tell your body that you are safe, and the best way to measure that safety is by your heart rate.
The more you do breathwork, the more your body starts to recognize when it truly is at rest … Having a heart rate variability that is solid and good … means that your body is going to be able to recognize … when it is true stress versus perceived stress.
Jennifer Froemel
Final takeaways for listeners
Remember the power of three sets of five when it comes to regulating your nervous system when you feel stressed:
1 – Name five things that you can see
2 – Name five things that you can feel
3 – Name five things that you can hear
Then, take a few deep belly breaths, and exhale more slowly than you inhale. Sit with your back against the wall or chair, comfortably, and do a couple of these deep breaths.
Put your hand on your heart, one on your belly, with your eyes closed if it feels comfortable, and sit with yourself for a moment. You can do this once a day, and even multiple times a day, to help you slow down, reconnect, and recenter.
RESOURCES MENTIONED AND USEFUL LINKS
Donate to Jennifer Froemel’s Lifesaving Work in Nepal
Practice of the Practice Network
Rate, review, and subscribe to this podcast on Apple Podcasts, Stitcher, Google Podcasts, TuneIn, Audible/Amazon, and Spotify.
CONNECT WITH ME
Visit The Innovative Counselling Partners Practice Website and connect on Facebook.
ABOUT THE FEAR OF CHANGE PODCAST
Change can be scary, but it doesn’t have to be. The Fear of Change podcast is all about helping you embrace change and live a more fulfilling life. Hosted by Jennifer Froemel, LCPC, a therapist with nearly 30 years of experience, we cover topics like mental wellness, holistic health, and improving relationships.
Jennifer’s down-to-earth approach makes it easy to understand why we fear change and how to move past those fears. Whether you’re dealing with anxiety, relationship issues, or just feeling stuck, there’s something here for you.
