Instant Nervous System Reset

This is the fastest way to reduce anxiety and overthinking.

Sit and lean back. Do not do this while driving. You may fall asleep.

Close your eyes and take one breath, then exhale. Take another breath in very slowly, over about 15 seconds, filling your lungs completely to the point where you can’t take in any more air. Hold it, hold it, hold it as long as you can, gently fighting the urge to release. When you can’t hold it anymore, release and start breathing normally again.

Doing 3 rounds amplifies the effect, but it’s not linear.

• Cortisol and adrenaline drop a bit more each round, especially after the second one
• Vagus nerve activation increases, strengthening the calm response
• Heart rate and blood pressure settle more deeply
• Overthinking reduces because the brain receives repeated “safe” signals

Most people feel a clear shift after 2 rounds. The third round helps lock it in and makes the calm state last longer, usually 20–60 minutes instead of just a few minutes.