🌟 5-Minute Anxiety Hack Guide 🌟

Quick, science-backed tools to calm your mind anywhere, anytime.

1. Box Breathing (Navy SEAL Technique)

   Steps: Inhale for 4 sec → Hold for 4 sec → Exhale for 4 sec → Hold for 4 sec. Repeat 5x.

   Why It Works: Activates the parasympathetic nervous system, lowering cortisol.

2. 5-4-3-2-1 Grounding

   Steps: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

   Why It Works: Redirects focus from panic to the present moment.

3. Power Pose (Wonder Woman Style)

   Steps: Stand tall, hands on hips, chin up. Hold for 2 min.

   Why It Works: Boosts confidence hormones (testosterone) and reduces stress.

4. Cold Shock Reset

   Steps: Splash face with ice water or hold an ice cube for 10 sec.

   Why It Works: Triggers the mammalian diving reflex, slowing heart rate.

5. Humming Breath

   Steps: Inhale deeply, exhale while humming “OM” (vibrations calm the vagus nerve).

   Why It Works: Releases tension in the jaw and chest.