In last month’s blog, we discussed healing our anxiety by examining our internal world, including memories and narratives related to unhealed trauma. This is the “Inside-Out” approach. Another way to engage anxiety is from the outside-in. “Outside-In” asks us to notice how anxiety manifests in our bodies, and to address this anxiety through somatic (bodily) practices. 

“Outside-In”

Approaching our anxiety with curiosity and compassion allows us to observe how it manifests in our bodies. This is body consciousness– a form of self-awareness that opens the door for healing.  

Physical anxiety manifests in numerous ways, including disrupted sleep, muscular pain, restlessness, sweating, feeling freezing, lightheadedness, headaches, tight chest and throat, heart palpitations, shallow breathing, digestive disturbance, pit in the stomach-- It's a long list! 

Most of us assume that the brain generates thoughts and feelings; in reality, however, emotions arise from physical sensations. Emotions live in the cells of our muscles, fascia, and organs, and are activated by the body's biological response (hormonal, neural, and cellular) to trauma. 

The subconscious mind interprets bodily sensations by recalling emotions that accompanied similar physical sensations in the past. For example, if you were a victim of mugging, your physical response to that trauma will replay every time you remember it. Unless we learn to identify and shift these physical sensations, our past experiences will continue to dictate our emotions.  

Two somatic practices are especially effective at shifting physical sensations: belly breathing and movement. 

Deep belly breathing activates the vagus nerve and calms the amygdala, the brain's emotional response center. Box breathing is especially helpful in this regard: breathe in four counts, hold four counts, exhale four counts, and pause four counts.

Movement releases painful emotions stored in our bodies, which is why we might have an emotional response to moving and stretching. Through movement, we create new neural pathways, literally reshaping our brain's structure. Movement releases endorphins and norepinephrine, which enhance our self-esteem and ability to handle stress.

We can most effectively heal our anxiety by using both the “Inside-Out” and “Outside-In” approaches. With self-awareness comes the ability to meet ourselves where we are, and choose the tool that we need at any given moment, whether intentional breathing, movement, body consciousness, meditation, or therapy. 

With sincerity and grace,

Ashley, Instructor and Marketing Liaison  

Source: The Wisdom of Anxiety by Sheryl Paul