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Slow, deep breaths tell your brain you are safe. Extending your exhale is particularly effective at activating the vagus nerve and down-regulating the threat response.

"Taming Your Amygdala: Brain-Based Strategies to Quiet the Anxious Mind" is a workbook by Dr. Catherine Pittman that uses neuroscience and Cognitive Behavioral Therapy (CBT) to help you manage anxiety by "retraining" your brain. Slow, deep breaths tell your brain you are safe

Recognizing that your physical symptoms (racing heart, muscle tension) are survival responses, not actual danger, helps you distance yourself from the anxiety. 3. Rewiring the Brain Over Time

When you feel a "hijack" coming on, these tools can send a "stand down" signal to the amygdala: muscle tension) are survival responses

Lasting change comes from teaching your brain new associations:

Use "bottom-up" strategies like progressive muscle relaxation or holding something cold (like a splash of cold water on the face) to shift your nervous system out of fight-or-flight. 3. Rewiring the Brain Over Time