1. Joint activation
When your mind is preoccupied with something, it’s hard to stop the automatic thoughts that come. Any attempt to do so will fail, but what can help is occupying the mind with something else, and it’s easiest to focus on the physical sensation in your body. For this, you will activate your body slowly and calmly, starting from the bottom and gradually moving upwards until you significantly reduce the symptoms you’re experiencing.
Start with one leg—slowly move your foot in circular motions 10 times in one direction and focus on the sensation created in the joint. Then do the same in the other direction, and after that, repeat with the other leg. If you are lying on your back, you can do the same with your knees while your thighs are in the air. If you’re standing, you can place your hands on your knees and rotate them together in circular motions. Also, rotate your pelvis to both sides, and then pause and try to notice the sensation in your lower body compared to the upper body—do you feel a difference?
Now do the same with your wrists—one at a time or both together—then with your elbows and shoulders. Finally, rotate your head to one side and then to the other. Throughout the exercise, remember to focus on the sensation created in the joint during the rotations—this will help your mind focus on something else and move the energy around your body instead of trapping it inside.
2. Deep breathing and "voo" exhalations
The respiratory and cardiovascular systems are interconnected and influence each other—when one operates faster, so does the other. While we cannot directly control our heartbeat, we can definitely control our breathing. Some people find that deep breaths help restore calm to their body and bring their heart rate to a relaxed pace. If you have tried breathing exercises in the past and found them helpful, you might want to try the "voo" exhalation exercise.
To begin the exercise, place one hand on your chest and the other on your abdomen, and take a deep, slow breath. Then exhale the air while making a "voo" sound—try to make the sound come as much as possible from your abdomen and not your throat. This is an ancient breathing exercise that calms the vagus nerve, which runs from the brain to the diaphragm, and supports the parasympathetic nervous system responsible for relaxation when the body is at rest. Do this 10 times and see how you feel.
3. Focusing on observing something calming
There are many things that can be calming, like the support of another person, a warm bath, or even a thick, heavy blanket resting on your body. However, such things can also be found through sight alone, and that is the goal of this exercise. Look around for something that can calm you—some people find it helpful to gaze at something sparkling and beautiful, while others prefer a natural element like a leaf swaying on a branch in the wind.
For some people, focusing on something distant works even better—the farther away it is, the more calming its effect can be. However, you might find it helpful to concentrate on something close to you, to which you can direct your entire gaze and examine closely. Try the exercise both ways to discover what works better for you, and focus your gaze until you feel its calming effect—this might take a few minutes. If you like, you can even combine this exercise with one of the previous ones and perform them simultaneously.
To sum up
When we suffer from PTSD or anxiety, the symptoms can be severe and exhausting. The recovery process is long and not easy, but don’t let the symptoms make you think it’s impossible. Try the exercises we suggested when you feel overwhelmed, and give yourself a chance to relax and regain functionality in moments when you feel like you’re falling apart. They will help balance your body and mind, providing quick relief when you need it most.
