You know that sudden surge heart racing, breath short, chest tight and your brain shouting “Something’s wrong!” even when it isn’t? That’s an anxiety spike, and this episode is your toolkit for what to do in the moment.

I guide you step by step through how to name the sensation (which creates distance from it), move the energy (with wall push-ups or hand-shaking), and ground with the 5-4-3-2-1 technique to pull you out of the panic loop.

We also use the double exhale a short “huh” followed by a long “whooo” to activate your vagus nerve and help your body downshift into calm.

This isn’t about stopping anxiety forever. It’s about giving your body the signals it needs to stand down when it thinks it’s in danger. Calm doesn’t start in the mind it starts in the body. And in this episode, I show you how.

You can grab your copy of The Calm Planner here