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Calm in Chaos | Powerful Calming Techniques for the Present

Updated: Jun 21, 2023

Let’s face it, life has a way of throwing curve balls, tests, redirections, stress, and anxiety.

It can feel like a never-ending juggling act as you navigate new journeys and experiences in your life. From coordinating work, friends, family, to pursuing your goals, handling everyday tasks, it's a continuous flow of challenges and demands that can leave you feeling stretched thin.

We take a pause…

Nerves, anxiety, stress, frustration; pause…

We are able to make a change, shift in our energy, and have a different outcome.

Calm - Powerful Calming Techniques

What can I do in the moment to handle the stress, anxiety, frustration, or nerves?

The two primary methods that bring about significant shifts are Moving your Body and Breath Work. Personally, I have experienced situations where these powerful calming techniques would have greatly benefited me before I discovered them. Whether it be encountering stress from work, attending a wedding, coordinating a family photo session, or navigating a social gathering, these situations can often stir up intense emotions and leave us feeling overwhelmed. Having the knowledge and tools to manage stress in the moment is crucial.


Powerful Calming Techniques

Moving That Body - Powerful Calming Techniques

I - Move That Body

Shake it out

1) Start shaking your body gently from your feet, moving upwards. Allow the shaking to spread through your legs, hips, torso, arms, and all the way up to your head. Don't force the movements; let them arise naturally.

2) Listen to your body, allow it to guide you. There's no right or wrong way to do it—simply let the movements flow and release any tension or stress you're holding.

3.)Trust your intuition to determine when it's appropriate to stop.

What does this do for you?

  1. Restores Balance in your Nervous System

  2. Counterbalances the "Fight-or-Flight" Response

  3. Release Tension in your Muscles

  4. Release Endorphins

  5. Reconnects your Mind-Body Connection

Breathe it Out - Powerful Calming Techniques

II - Breathe it Out

Physiological Sigh

Two sharp inhales, followed by an extended exhale

  1. Sharp inhale through the nose; as much as you can

  2. Another sharp inhale through the nose to fill those lungs up even more

  3. Extended exhale through the mouth

  4. Repeat


Alternate Nostril

Using your right hand

i. Thumb

- Close Right nostril

- Breathe in Left nostril

- Hold breath

ii. Middle Finger

- Close Left nostril

- Open Right nostril

- Breathe Out Right

- Breathe In Right

iii. Thumb

- Close Right

- Open Left nostril

- Breathe Out Left

- Breathe In Left

Repeat ii + iii


4-7-8 Breathing Method

  1. Breathe in through the nose – count of 4 seconds

  2. Hold – count of 7 seconds

  3. Breathe out the mouth – count 8 seconds

  4. Repeat


These techniques provide immediate relief but also empowers us with a greater sense of resilience and well-being, enabling us to face life's challenges with greater confidence and composure.

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