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Turn off Anxiety in Your Nervous System: 4 Ways to Turn on the Parasympathetic Response

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you know that feeling you get when you're  anxious or scared or angry and you can feel your  

body start to spiral out of control almost like  you're falling out of a plane without a parachute  

well stick around because I want  to tell you about the built-in  

emotional parachute that your body has and how  you can deploy it whenever you feel the need

this video is sponsored by better help where you  can get professional affordable online counseling  

for around 65 a week so check out the link in  the description for 10 off your first month i'm  

Emma mcadam i'm a licensed marriage and family  therapist and in today's episode I want to talk  

to you about your body's natural and trainable  counteracting response to the fight flight or  

freeze response now hopefully you've seen my video  on the fight flight or freeze response it was  

actually the first video I ever made for this  channel and in that video I explained that those  

fight flight freeze reactions are the body's  natural stress response and how anxiety isn't just  

in our mind but it's also very much manifested  in our body now there are a lot of things you can  

do to help pull yourself out of the fight flight  freeze response but in this video i'm just going  

to cover four simple ways that I feel work best to  calm you down and to soothe that anxiety response  

so in this video we're going to cover deep  breathing and vagal tone peripheral vision and  

softening the eyes the valsalva maneuver and the  yawn but first let's talk about a little biology  

for context so our bodies have what's called the  autonomic nervous system this part of our nervous  

system automatically regulates breathing heart  rate blood pressure and a whole bunch of other  

stuff when we experience a stressful situation  the autonomic nervous system kicks on that fight  

flight freeze response which is also known as the  sympathetic response this response is automatic  

and it controls how much cortisol and adrenaline  are released into our system it increases our