Mirror Breathing: 60-Second Anxiety Relief For You And Your Child

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ANXIETY: Let’s Make Sense of This Sh*t

Let's Work This Sh*t Out

49 episodes

2 months ago

Welcome to "ANXIETY: Let’s Make Sense of This Sh*t" – The No-BS Podcast for Navigating Anxiety Like a Pro.

Tired of feeling overwhelmed by anxiety and mental health jargon that only adds to the confusion? You've come to the right place. This podcast delivers real, unfiltered conversations about anxiety, offering practical tips, personal stories, and expert advice to help you understand and manage anxiety in everyday life.

Hosted with a straightforward, no-nonsense approach, we break down the complexities of anxiety, addressing everything from panic attacks to constant worry and that ever-present sense of feeling overwhelmed. Each episode is packed with relatable experiences, research-backed strategies, and a sprinkle of humor to keep it real—because we all know dealing with anxiety isn’t easy, but that doesn’t mean we can’t laugh through it.

Whether you're struggling with social anxiety, managing generalized anxiety disorder (GAD), or just trying to keep your head above water, we’ve got your back. We’ll dive into topics like the science behind anxiety, coping mechanisms, mindfulness exercises, and how to develop a healthy, grounded mindset that works for YOU.

In every episode, we’re here to strip away the stigma and empower you with actionable tools to take control of your mental health. It’s time to ditch the overwhelm and get real about anxiety. You don’t have to do this alone—we’re in this together.

🔊 Tune in and start making sense of your anxiety today. Whether you need help for yourself or are looking for ways to support someone else, this is your go-to mental health podcast for raw, relatable, and refreshingly honest conversations about anxiety.

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Mirror Breathing: 60-Second Anxiety Relief For You And Your Child

ANXIETY: Let’s Make Sense of This Sh*t

15 minutes

2 months ago

Mirror Breathing: 60-Second Anxiety Relief For You And Your Child

Mirror Breathing with Your Child: A 60-Second Anxiety Reset That Actually Works In this episode, discover the beautifully simple yet scientifically-backed technique of mirror breathing that can regulate both your and your child's nervous systems in just sixty seconds. When anxiety creates chaos in your household, this co-regulation practice offers an immediate pathway back to calm. We'll explore how your steady presence and intentional breathing can interrupt anxiety spirals, strengthen your connection, and teach your child's nervous system that safety is always accessible. This isn't mystical bonding—it's practical nervous system science that works anywhere, anytime anxiety shows up.

Key Takeaways

Mirror breathing works through co-regulation, allowing your calm nervous system to guide theirs
The technique bypasses cognitive processing and works directly with the body's natural regulatory systems
Your child's nervous system naturally entrains with yours through autonomic synchrony and neuroception
Sixty to ninety seconds is the optimal timeframe for nervous system transition from stress to calm
Regular practice builds internal regulation skills and strengthens the parent-child secure base

What You'll Discover

How to position yourself and begin the mirror breathing technique in real-time
Why extending your exhale longer than inhale directly stimulates the vagus nerve
The role of oxytocin and stress hormone regulation in this bonding practice
Adaptations for different ages, from toddlers to teenagers who might resist
How to integrate this practice into daily transitions and high-anxiety moments

Resources Mentioned

Polyvagal Theory by Stephen Porges - foundational research on neuroception and the vagus nerve
The concept of autonomic synchrony and co-regulation in attachment relationships
Research on oxytocin's role in bonding and natural anti-anxiety properties
Parasympathetic nervous system activation through intentional breathing techniques

Next Episode Preview Next Tuesday we're diving deep into the complex relationship between anxiety and chronic pain, exploring how these two experiences feed off each other and what we can actually do about it.

📩 Have questions or want to share your experience? Reach out at anxiety@senseofthisshit.com.
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ANXIETY: Let’s Make Sense of This Sh*t