Here is the link to the article to check it out::
Here you can see parts of my contribution to the article.
One of the easiest and most useful exercise I found is the following breathing exercise: breathe in through your nose for 3 counts and breathe out through your mouth for 5. You can play with the length of the breath. The most important part is that breathing out needs to be longer and through your mouth, that will kick in the parasympathetic nervous system and help you to calm down.
Do it a few times and observe how your heart rate slows down and your breathing becomes deeper. It is also helpful to find soothing resources in your body when you are not stressed. So pay attention how it feels in your chest, tummy or shoulder when you are doing something you really enjoy, stay with that sensation, explore. When you feel the stress coming up notice it, don’t fight it and try to take your attention to the parts that are your resources.
Orienting in the here and now by moving your head, neck and eyes, really observing what is around you will help the unconscious reactive part of your brain to notice that you are not in danger, and you will calm down.
Since I collaborated on this article I part taken a Heart Rate Variability and Biofeedback training. I had the chance to explore the very convincing science supporting these techniques. I have been using and suggesting to clients to use a program called Inner Balance. You can download the app to your phone and you can order a sensor online. I really enjoy finding coherence and peace via regulating my heart rate through my breathing, thoughts and posture. Other programs like MyCalmBeat are equally useful.
If you suffer from anxiety please check out these resources. With regular use or practice of some of the tools above you can have anxiety out of your life!