Feeling Jittery? 3 Super-Simple Tricks to Find Your Calm in Seconds
John: Hello everyone, and welcome back to the blog! It’s John here. Today, we’re diving into a topic that affects every single one of us: that shaky, butterfly-in-the-stomach feeling we call nervous energy. Whether it’s before a big presentation, a first date, or even just a difficult conversation, we’ve all been there. It feels like our body’s engine is revving way too high, and we just want to find the ‘off’ switch.
Lila: I know that feeling all too well, John! Sometimes my hands get all clammy, and my mind just goes completely blank. It’s so frustrating.
John: Exactly, Lila. It’s a totally normal human reaction. But the good news is, you don’t have to just ride it out. We found a great article from mindbodygreen that outlines three incredibly quick, expert-backed “hacks” to calm that nervous energy and boost your confidence almost instantly. These aren’t just wishful thinking; they’re based on how our bodies are actually wired. Ready to learn how to find your calm? Let’s get started.
Hack #1: Strike a “Power Pose”
John: Our first trick comes from social psychologist Amy Cuddy. You might have heard of her famous research on “power posing.” The idea is fascinatingly simple: your body language doesn’t just reflect how you feel; it can actually change how you feel.
When you feel nervous or small, you tend to physically make yourself smaller—you might hunch over, cross your arms, or avoid eye contact. A power pose is the exact opposite. Think of a superhero like Superman or Wonder Woman.
Here’s how to do it:
- Stand up straight with your feet planted firmly on the ground, about shoulder-width apart.
- Place your hands on your hips.
- Lift your chin up and pull your shoulders back.
- Hold this pose for just one or two minutes.
Lila: So, just by standing like a superhero, I can feel more confident? It sounds a little too easy, John!
John: It does, but there’s real science behind it! When you hold one of these expansive, open postures, your body’s chemistry actually starts to shift. Research has shown that doing this for just a couple of minutes can decrease your levels of cortisol and increase your levels of testosterone.
Lila: Wait, what exactly is cortisol?
John: Great question, Lila. Think of cortisol as your body’s built-in alarm system. It’s our main stress hormone. When you’re in a stressful situation, your body releases cortisol to get you ready for a “fight or flight” response. A little bit is helpful, but too much is what gives you that jittery, anxious feeling. So, by power posing, you’re essentially telling your body, “Hey, we’re not in danger. We’re in control,” which helps lower that stress hormone and makes you feel more powerful and confident.
Hack #2: The “Physiological Sigh”
John: Our next hack is a powerful breathing technique highlighted by neuroscientist Andrew Huberman. It’s called the “physiological sigh,” and it’s something your body actually does automatically when you’re sleeping to regulate your system. But you can also do it consciously, and it’s one of the fastest ways to tell your brain and body to calm down right now.
The pattern is very specific:
- Take a deep breath in through your nose.
- Before you exhale, take another short, sharp inhale through your nose to really fill your lungs to the max.
- Then, let out a long, slow, complete exhale through your mouth.
John: So that’s: Inhale, another quick inhale, and a long exhale. You only need to do it one to three times to feel a noticeable difference. It works so quickly because it sends a direct signal to your brain to switch from a state of high alert to a state of calm.
Lila: How does a simple sigh do all of that? It seems like magic.
John: It’s all about your body’s internal wiring, Lila. This specific breathing pattern is the fastest way to get rid of excess carbon dioxide in your bloodstream, which builds up when you’re stressed or panicked. More importantly, it activates your parasympathetic nervous system.
Lila: Parasympathetic… nervous system? That sounds complicated.
John: Let’s simplify it. Your body has two main operating modes. The “gas pedal” is your sympathetic nervous system—it’s your “fight or flight” response that revs you up. The “brake pedal” is your parasympathetic nervous system—it’s your “rest and digest” mode that calms you down. The physiological sigh is like slamming on that brake pedal. It forces your body to slow down, lowering your heart rate and easing that feeling of panic almost instantly.
Hack #3: The “Havening” Touch Technique
John: Our third and final hack is a wonderfully gentle one. It comes from neuroscientist and somatic therapist Kate Truitt, Ph.D., and it’s a form of what’s called the “Havening Technique.” This method uses the power of soothing, supportive touch to calm your brain’s fear center.
Lila: A somatic therapist? What does that mean?
John: Good question! “Soma” is the Greek word for body. A somatic therapist is a professional who helps people understand and relieve stress and trauma by focusing on the connection between the mind and the body’s physical sensations. So they use techniques that involve the body, not just talking.
John: The Havening Technique is a perfect example. It’s incredibly simple and you can do it anywhere. All you have to do is gently and slowly stroke a part of your body. You can:
- Gently rub your palms together.
- Stroke your face, from your forehead down your cheeks.
- Cross your arms and slowly stroke your upper arms and shoulders, like you’re giving yourself a hug.
As you do this, it’s helpful to hum or think of something that makes you feel safe and calm, like a peaceful beach or a cozy room. This gentle, repetitive motion creates a biological response in your brain. It generates delta waves and calms down your amygdala.
Lila: Okay, you’ve got me again, John! What are delta waves and the amygdala?
John: Let’s break it down. Think of your brain’s activity like music. Sometimes it’s fast and chaotic (when you’re stressed), and sometimes it’s slow and peaceful. Delta waves are the slowest, most calming brain waves we have. They’re the ones that are most active when you’re in a deep, restorative sleep. This gentle stroking helps your brain produce more of them.
And the amygdala? Imagine it as the smoke detector in your brain. Its job is to constantly scan for danger and set off an alarm (that nervous, panicky feeling) if it senses a threat. The Havening touch is like a signal that tells the smoke detector, “It’s okay, there’s no fire. You can stand down.” It directly soothes that fear center, making you feel safe and secure.
Our Final Thoughts
John: It’s really empowering to know that we have these simple, science-backed tools right at our fingertips—or, in this case, in our posture, our breath, and our touch. These aren’t just mental tricks; they’re direct ways to communicate with our nervous system and guide it back to a state of calm.
Lila: I agree! I used to think I just had to suffer through being nervous. But knowing I can do a quick breathing exercise in the bathroom before a meeting or even gently rub my hands under the table during one makes me feel so much more in control. I’m definitely trying the physiological sigh first!
This article is based on the following original source, summarized from the author’s perspective:
3 Quick Hacks That Will Reduce Nervous Energy In Seconds