Calming Technique – Calm Yourself and Support Your System

Stressful moments — whether sudden or building over time — can make it hard to think clearly, stay present or feel connected to yourself. My aim in clinic is to support clients by helping regulate the nervous system and create more calm in their everyday lives.

Incorporating simple practices can be a valuable way to support yourself in between sessions or whenever you need steadiness in your day.

A Calming Practice to Support Your Nervous System

This Calming Technique combines two intentional hand positions with mindful breathing to redirect blood flow and activate your relaxation response. I often recommend it to clients when they feel overloaded or caught in fight/flight reactions, as it eases the mind and overall system into a more settled state. Many clients use it at home and find it a supportive tool during moments of anxiety, worry or overwhelm.

Step‑by‑Step: Calming Technique

1. Find a comfortable position

Stand, sit or lie down in a way that feels supportive for your body and appropriate for the environment you’re in.

2. Place one palm on your forehead

Let your hand rest gently across your forehead. This position encourages blood flow toward the front of the brain (prefrontal cortex) and away from the deeper regions at the back of the head that activate during survival responses.

3. Place your other hand on your upper chest

Let your palm settle on your breastbone. This accesses the acupressure point Sea of Tranquility, known for easing restlessness and supporting relaxation. It also brings awareness to the heart space, helping you move out of your head and reconnect with your heart.

4. Gently close your eyes

Begin with a few cleansing breaths — inhaling through the nose and exhaling through the mouth. A soft sigh can help release tension before you return to your natural rhythm, allowing each inhalation and exhalation to anchor you.

5. Support your relaxation response

After a few breaths, begin to lengthen your exhalations. For example: inhale for a count of 4, exhale for a count of 6. Find a rhythm that feels comfortable for you — it’s not meant to be a strain. Extended exhalations help activate the Vagus Nerve and your Parasympathetic Nervous System, supporting rest and restoration.

6. Optional mantra

Choose a short phrase to repeat silently or out loud, such as: I feel calm. I am peaceful. I am relaxed. A simple mantra can help focus your attention and soften distracting thoughts.

7. Continue for a few minutes

Stay with this technique for as long as feels comfortable or until you feel more settled. When you’re ready, gently open your eyes and take a couple of deeper breaths to help bring yourself back into your surroundings.

This Calming Technique is a simple and effective way to help your system shift out of stress and into a more regulated state.

If you’re unable to use the hand placements — for example, when you’re out in public or in a busy environment — extended exhalations alone can still activate your relaxation response. A daily grounding practice is another supportive way to help your system stay centred. You can read more about this in the Vagus Nerve and Grounding articles linked below.

As always, listen to your body and notice whether this feels supportive for you. Everyone has different needs, and what feels right can change from day to day. If you’re uncertain, you may find it helpful to look into further information or speak with your healthcare professional.

Support through Advanced Kinesiology

If you’re finding it difficult to manage stress, anxiety or overwhelm, Advanced Kinesiology can offer gentle support in understanding what’s happening in your system and helping it return to balance. Sessions also include simple, personalised strategies you can use at home between appointments. If you’d like to explore this further, you’re welcome to email me or book online.

With calm & reassurance,
Lexi