For The Health Anxiety Spiral

If you experience health anxiety or find yourself worrying about physical sensations in your body, this gentle 3-minute breathing practice can help you reset.

When anxiety focuses on symptoms, it can feel intense and urgent. This short breathing practice helps soften that urgency by creating space between you and the fear. We use the physiological sigh — a simple technique that helps regulate the nervous system.

In just a few minutes, you can interrupt the spiral, settle your body, and return to a greater sense of safety.

We’ll close with grounding affirmations to help your mind and body feel steady and supported.

Return to this practice anytime anxiety spikes or symptoms feel overwhelming.