Tongue Down Anxiety Relief 4 Minutes

Learn how a small shift can calm your whole system. This six-minute practice guides you to relax your tongue, ease jaw tension, deepen your breath, and invite instant peace—reminding you that relaxation begins in the simplest places.

Transcript

Welcome to this mindfulness practice called Keep Your Tongue Down with me,

Reverend Karima,

Your friend here on Insight Timer.

I'm so happy to be walking this path with you in this amazing app.

It's really all we need to be happy and in connection or an option to download a track we like,

Some peace and quiet.

That's all we need.

This exercise is about how to reduce your anxiety.

Disclaimer,

I did not say that this guaranteed will release your anxiety,

But I do say it's a possibility.

And you know I have to say this because of legal mumbo jumbo.

But if you wanna try to do an exercise that is very easy and it's easy to learn and it will maybe help you feel different in a couple of days or maybe a week.

If you are ready,

Then let's begin.

So first,

Let me explain why this works.

Our tongue can either be at the top of the roof of our mouth or it can be at the bottom.

When it's at the top,

It's activating our fear response so that you think you have to flee,

You think you have to run away very quickly and react.

That's why every time our tongue is at the top of our mouth,

We are in a stress response situation.

But we don't know that because we are not taught this in school.

So I'm teaching it to you today.

So what are you gonna do?

You are used to having your tongue where you have it.

So what's the cure?

It's simple.

Keep your tongue down.

I know it's hard in the beginning,

So you can do it like this.

Simply remind yourself as often as you can to check your tongue.

Is it up or down?

Up is no,

Down is yes.

So as soon as you can feel your tongue at the roof of your mouth,

Unless you are talking,

Then take it down.

Take it down and let it be there.

And don't sweat it if you don't get it at the very first because your body is used to sending this response to your brain.

So don't sweat it.

Let's try it together for a few seconds.

Tongue down.

One,

Two,

Three,

Down.

And now you can relax.

That wasn't very hard,

Was it?

But I know it's hard to get used to.

So do this every day or as often as you remember and you might feel a difference.

I'm Karima and you have been listening to a mindfulness track.

I'd like to give you the best that I can for your charge.

But if you have any special requests,

Feel free to message me.

My message box is always open.

Thank you.

Thank you.