How I Discovered The Power Of Nurturing The Nervous System In Healing Anxiety (Part 2).
Healing from Anxiety: Body First, Mind Follows
“The body has just as much (if not more) to do with healing from suffering as the mind. In our development as embryos, there was a body and a heart before there was a mind or nervous system. Heart first, brain second.”
— Dr. Russell Kennedy, M.D, Anxiety RX
Once we become aware that a part of us doesn’t feel safe, the next step is learning to soothe that part and let it know that it is safe.
The Nervous System’s Alarm: Recognizing the Signs
Anxiety and the nervous system alarm can sneak up on us. Sometimes it’s subtle, like feeling irritated or overwhelmed, or maybe it’s that sudden fear or worry that pops into our mind. Other times, we might notice physical signs—sweating, butterflies in the stomach, or an increased heart rate. When these symptoms arise, it’s easy to overanalyze with our minds, but calming anxiety requires us to start with the body.
When the body calms down, the mind follows. This brings clarity to begin deeper healing. In my own journey with anxiety, it was the recognition that my nervous system needed soothing first that allowed me to unlock the deeper layers of my emotional pain and stress.
Two Keys to Unlocking Calm: Body and Mind
Healing anxiety and regulating the nervous system is like finding two pieces of a key—once they fit together, everything shifts. Walls crumble, pathways open, and we can access the calm, connection, and well-being we’ve been seeking.
Meeting Your Inner Child with Compassion
When we think of our body’s alarm response, I’ve found it helpful to visualize it as a frightened inner child. Dr. Russell Kennedy, in his book Anxiety RX, describes the inner child as a concept that we can initially meet with resistance, but for many of us, it becomes a vital part of healing.
It was Carl Jung who first introduced the idea of the inner child. It represents the part of us that experienced childhood trauma and still carries those wounds. If we can see this frightened part of ourselves as a small child, we can learn to approach it with compassion, helping us cultivate self-kindness and, ultimately, a sense of safety.
Cultivating Safety Through Connection
“Safety is not the absence of threat; it is the presence of connection.”
— Dr. Gabor Maté, MD
And the connection that is missing now is our connection with ourselves.
Heart-Centered Grounding Technique
Here is a simple exercise to bring your body and mind back into a state of connection and calm:
Lie down or sit comfortably.
Place a hand (or both) on your chest (your heart space) and close your eyes, if that feels comfortable.
Take a deep breath in, and slowly exhale.
Take in another 2 or 3 deep breaths from the belly
Notice any shifts in your body and emotional state.
Breathe as if you are breathing in and out of your heart as you notice and feel any emotions or sensations that are present.
Stay here for several minutes or longer, breathing normally. You may notice your breath slow and deepen as you relax.
The Heart Math Solution recommends bringing big feelings into your heart space and let them “soak” in your heart as you continue to breathe in and out of your heart. You may be more aware of sensations in the body than feelings. That is ok. Bring whatever is there into your heart and breathe and feel.
This is a great way to slowly build capacity for feeling the feelings.
Heart Lock-In Technique: From Anxiety to Serenity
The Heart Math Solution also offers another helpful tool: the Heart Lock-In Technique.
Shift your attention to the area of your heart and breathe slowly and deeply.
Activate and sustain a genuine feeling of appreciation or care for someone or something in your life.
Send these feelings of care toward yourself and others. This benefits them and especially helps recharge and balance your own system.
From: Transforming Anxiety: The HeartMath Solution for Overcoming Fear and Worry and Creating Serenity by Doc Childre & Deborah Rozman, PhD
The Practice of Self-Compassion and Consistency
As you practice these techniques, or any calming/mindfulness exercise, even for just a few minutes a day, you’ll become more attuned to when your nervous system is triggered, allowing you to catch and calm it faster. It’s a practice, and some days will be more challenging than others. The key is consistent, compassionate effort.
By practicing simple techniques like these or others, we begin to tell ourselves, for the first time, that we are safe. This doesn’t mean all our work is done, especially if there’s trauma or current life challenges. But this first step—acknowledging the frightened part of us—helps us realize we aren’t failing or doing anything wrong. This self-compassion becomes the foundation for true healing.
Tools for Nervous System Balance and Emotional Freedom
As you continue on your healing journey, remember that calming the nervous system is a powerful first step toward finding peace. Whether it’s through mindfulness, grounding exercises, or EFT tapping, there are many tools to help you nurture your nervous system and bring balance into your life. You may want to check out some of the other Blogs here such as Unlock the Power of EFT Tapping - click below or Breathing Into Balance for more practical tools and techniques to help calm and nurture the nervous system.
Seeking Professional Support When Needed
While self-help tools are valuable, they should not replace professional care. If you’re struggling with anxiety or depression, reach out for help from a medical professional or therapist.
Learn more about HeartMath at: https://www.heartmath.com/
Learn more about Dr. Russell Kennedy’s work and his MBRX program for anxiety at: https://www.theanxietymd.com/
Written by Michele Venema BScN, RN, Psychotherapist, cEFT2 AEFTP
Nurse Psychotherapist/EFT Practitioner
From Shadows to SoulLight Counselling