Overcome Morning Anxiety with Simple Exercises
Do you sometimes feel dread as you face the day? Before your feet even hit the floor, you can address that anxiety with easy techniques, according to experts.
Two Quick Techniques to Calm Nerves
If you’re struggling with anxiety, **Anita Phillips**, Ph.D., a trauma therapist and author, suggests two quick exercises. Speaking on TODAY, **Phillips** emphasized the importance of slowing down to assess your feelings. “In order to be empowered during the day, the most important thing is to slow down and check on how you’re feeling.”
The ‘Voo’ Exercise
The first exercise **Phillips** recommends is called the “voo” exercise. “Those internal feelings that are uncomfortable, you can’t scratch them like an itch,”
she explained, adding that “But sound can reach (them).”
It involves a deep inhale, followed by an exhale while making the sound “voo” for the duration of the exhale. “You feel the vibration,”
**Phillips** said, which helps to release anxiety from the body.
Tension Release Method
The second practice, tension release, also involves breathwork. **Phillips** advises to “inhale calm, and as you exhale, I want you to make everything tight,”
followed by another inhale to relax. Intentionally tensing and relaxing the body can signal the mind to relax, she noted.
Small Actions, Big Impact
These exercises require very little time. **Phillips** suggests incorporating them into your routine while “standing in front of the microwave,”
or waiting for your coffee.
Prioritizing Emotional Needs
Addressing feelings proactively, instead of suppressing them, is key to better mental health.
“I love to compare emotional pain to hunger. When we’re hungry, we eat. We know that if we don’t eat all day, we’ll start out feeling powerful, but we’ll end feeling weak. It’s the same thing with my emotional needs.”
—Anita Phillips, Ph.D.
Notably, a recent study highlights the effectiveness of mindfulness practices in reducing anxiety, with participants reporting a 40% decrease in anxiety levels after consistent practice (NIH, 2022).
Start Your Day with Intention
Try the ‘voo’ or tension release exercises as part of your morning routine. Additionally, **Phillips** suggests incorporating movement by “shaking it out”
while brushing your teeth, starting with “shaking your bottom,”
and letting the shake move upward to release anxiety.
