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5 Physical Techniques To Stay Calm Under Pressure
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In this episode...
5 Physical Techniques To Stay Calm Under Pressure
https://faithfulontheclock.captivate.fm/episode/episode-74-5-physical-techniques-to-stay-calm-under-pressure
Work is notoriously stressful. This episode of Faithful on the Clock provides some tactics for physically calming yourself down so you can think and pray clearly during tough times on the job.
Timestamps:
[00:04] - Intro
[00:37] - Work is not always easy, which means most of us have to find a way to manage stress in a safe way.
[01:06] - By far the best tactic for managing stress is to give it to God.
[02:05] - Most of us are still working on our faith, and it’s normal for doubt and overwhelm to get the best of us.
[02:27] - Stress and anxiety are very physical things. God, as the Great Scientist, is revealing facts about the body to help us regulate ourselves. Taking a bottom-up approach to self-regulation is often more effective because stress can shut down the rationalization centers of the brain.
[04:37] - Technique #1: Yawning
[06:12] - Technique #2: Square breathing
[08:25] - Technique #3: Widening the gaze
[09:46] - Technique #4: Self hug
[10:54] - Technique #5: Pelvic floor relaxation
[12:11] - Bonus Technique: Brain dump with a cross off of uncontrollables
[13:38] - Recap, reassurance of the Holy Spirit’s intercession
[14:49] - Prayer
[15:43] - Outro/What’s coming up next
Key takeaways:
- The best way to deal with stress is by giving it to God. But many of us are still working on our faith, and sometimes, from the neuroscience perspective, we need to work bottom up rather than top down. This means that we calm the body before we try to rationalize.
- Tactic #1 – Yawn. Yawning triggers the vagus nerve, which connects to the parasympathetic nervous system.
- Tactic #2 – Square breathing. This tactic leans on the idea that the parasympathetic nervous system connects to breath and heart rate. If you can slow and control your breath, avoiding rushing or freezing, you often can calm down.
- Tactic #3 – Widening the gaze. Looking to your periphery helps trigger the vagus nerve and communicates to the brain that there is no threat. It runs counter to the natural response the body has to create tunnel vision in times of danger.
- Tactic #4 – Body squeeze hug – Muscles can get stuck in tension when you are stressed. Forcing them to contract and then completely relax can send your brain the signal that it’s OK to let go.
- Tactic #5 – Pelvic floor relaxation – The pelvic floor usually tenses during times of stress. Bearing down will relax the pelvic floor and trigger the vagus nerve to lower the heart rate.
- Bonus tip – Do a brain dump. Then cross off or reframe what you cannot control. Pick just one thing you CAN control to take action on.
- Relaxation of the Pelvic Floor Muscles – APTA Pelvic Health
- Grounding Activity for Kids and Adults #18: The Squeeze Hug
- Softening the Gaze: Panic Attacks and Tunnel Vision
- Square Breathing: How to Reduce Stress through Breathwork | Zencare
- Exploring the "Vagus" Strip: Why the Vagus Nerve is Key to Mental Health - Step Up For Mental Health
CTAs:
- Select one of the tactics from the floor to practice for 5 to 10 minutes a day.
- Over the next two months, add the other strategies into your daily practice.
What’s coming up next:
Modern offices are obsessed with productivity and measure it in dozens of ways. But what does it really mean to be productive? Faithful on the Clock Episode 75 calls the definition of productivity into question to help workers rethink what’s useful in their professional and personal lives.
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