8 Easy and Natural Ways You Can Beat Anxiety in 30 Seconds

natural ways you can beat anxiety

What's up guys, welcome to peek your mind today we're talking about how do you stay cool and calm and collected in situations that make you nervous or trigger your anxiety whether

 you're getting us to give a speech or talk to somebody or an interview or an audition

 whatever it is whatever it's getting the way or trigging that anxiety for you how do you

conquer that stuff so it doesn't get in your way anymore that's what you can learn today and

so I'm going to share a quick tip with you on how to conquer anxiety in just 30 seconds and

one of the reasons I want to tackle this was a lot of your advice and the videos will see you

around this topic is people will say you know it just starts in mind you got to kind of conquer the mind you just kind of got it think your way out of it and I agree with that to a certain

extent but I think it's missing a major component which is the physical when it comes to

 those nerves and then anxiety it starts in the mind but it's a physical thing like your palms

get sweaty your face gets red like your heart speeding out of your treads you feel like you're

going to die or faint or something but if you try to fight your mind on this if you try to think

 your way out of nervousness or anxiety you're going to lose that fight every time but you can win it physically using the 4 by 4 technique and this technique used by Navy SEALs and top

athletes to stay cool when they're in high-pressure situations and it's something you can use

and apply right now to calm your nerves and calm your anxiety to go to take on the

 situations in your own life so here's how it works when you do feel your nerves pop up when

 you do feel that anxiety start to like kind of creep up on you you just breathe in for four

 seconds and as you do expand your stomach so you're breathing deep and then exhale for four seconds and contract your stomach wait wait wait wait wait so are you telling me to like

overcome my nervousness and anxiety I just have to breathe that's the dumbest thing I've

 ever heard I used to think so too until I tried it and it worked and I try to begin and it worked and I tried it again and it worked and if you try this you'll see for yourself that it works

because how it works is you're hacking your nervous system instead of being overwhelmed by

anxiety or your fear response which is what happens when you have an anxiety attack what's

 happening in your body is your body is triggering a fight-or-flight response if your brain is

sending stress hormones of cortisol and adrenaline that caused those physical reactions that

caused your palms or sweat or cause you to feel like you can't breathe they're causing you to

 get really tense because your body is preparing for whatever that fearful response is but and

instead of being overwhelmed by that anxiety and the emotional center of your brain by using

 this breathing technique you're hacking your nervous system you're communicating to your

body and your mind to relax and to come back the center and from that place you can take on whatever is in front of you because what you do in the body the mind will follow but it also

helps to have the mind on board too which is why I suggest is part two to the 4x4 technique

which is positive self-talk now I used to think positive self-talk was because it doesn't make

sense that oh you just tell yourself like oh I'm confident I feel good I'm going to win and all of

a sudden you feel better about yourself but it's been proven again and again as an amazing
technique again Navy SEALs use this to just reconditioning and train your mind and training

your thought patterns to empower you instead of limiting you and so how I combine it is

when I am going to take on a situation that I know is going to trigger those nerves or that

anxiousness in me is I start doing my breathing and I start using a power phrase I choose a

 power phrase instead of just kind of rambling a bunch of things on it's kind of like a mantra

well say I got this I got this and that helps you get pumped and into a place where I can take

on whatever's in front of me and so that's what I would suggest to use that choose a power

phrase something that resonates with you that makes you feel strong that empowers you because if you're breathing and whatever and you're saying to yourself this doesn't work good

exhale again I'm going to bomb there so this is not good whatever if you are in conflict with

 yourself but if instead you use that positive self-talk in tandem with that breathing technique

 that's going to take you to another level where you're not only neutralizing that anxiety and

those nerves but you're igniting it and you're using it as a springboard to tap into your most

confident and most empowered self and again don't just take my word for it take this stuff and apply to your life and then come back and let me know how it went for you I'm confident

that you'll be able to feel the difference so that's today's episode of peek your mind if you like

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