Reduce Anxiety Immediately in 5 Minutes

Part of my Kundalini and Mental Health guide · Teachings by Guru Sanju

Anxiety can be relieved immediately if you understand what is happening in your body and apply the right technique.

If you are experiencing symptoms of excessive sympathetic breathing—meaning your breath feels shallow, rapid, or panicked, like you’re constantly gasping for air or struggling to breathe—then know that you are in an anxious state.

Observe your body. Do you feel a constant sense of fear? Is there a tightness or congestion in your chest or diaphragm? Do you sense heaviness, density, or negativity particularly in the lower part of your body?

If so, and if your breath is mostly happening in your chest rather than deep in your belly, it means you are not breathing well. This is a clear sign of anxiety. But you don’t have to stay stuck in it. If you apply the following technique immediately, you will begin to feel relief.

Whether you’re dealing with prolonged stress, chronic tension, or a sudden wave of anxiety triggered by external negativity—this method will help you release it.

You must understand that anxiety doesn’t only live in your mind. It is embedded deeply in your body and your subconscious. What you experience on a daily basis—the visible stressors—are only about 1% of the cause. The other 99% is hidden, residing in your gut and nervous system.

Your gut is your second brain. And if you suffer from issues such as constipation, irritable bowel syndrome, poor digestion, or chronic sleep problems like insomnia, then there is a buildup of anxiety in your system. This internal congestion needs to be released.

Let us begin.

Technique : The Blow Exhalation Method

This is a simple yet powerful method to release toxic gases and trapped emotional energy from your system.

If you feel clogged in your stomach, chest, or diaphragm area, you need to exhale forcefully through the mouth with a blow, like this:

Hoo!

As you do this, your belly should go inward. This movement helps to push out the stale air, emotional residue, and energetic toxicity—known as apana—from your digestive system and your aura. This technique allows the stuck energies to leave your field.

Practice Instructions:

Do 10 rounds of this blow exhalation along these lines:

• Sit or stand comfortably.
• Inhale gently through your nose.
• Forcefully blow out the air through your mouth, making a Hoo! sound.
• As you exhale, pull your belly inward sharply.
• Let the out-breath feel like a cleansing release.

Let’s begin together:

One. Two. Three. Start.

Hoo! Hoo! Hoo! Hoo! Hoo! Hoo! Hoo! Hoo! Hoo! Hoo!

Relax.

After ten rounds, pause and observe your body. Most of you will already feel some relief.

If not, repeat another 10 rounds.

Hoo! Hoo! Hoo! Hoo! Hoo! Hoo! Hoo! Hoo! Hoo! Hoo!

You can go beyond ten rounds if your body guides you to. The goal is not to follow a number but to release until you feel a shift.

You might begin to sweat or feel heat in the body. This is a sign that toxins and emotional stagnancy are coming to the surface, ready to be released.

Final Release: Body Tapping

To complete the anxiety release, begin tapping gently on your body:

• Tap your stomach area.
• Tap around the solar plexus.
• Tap different parts of your chest, arms, legs, and back.

Let your palms and fingers rhythmically strike the skin—not too hard, not too soft.

This body tapping technique helps loosen blocked energy and completes the clearing. It also stimulates circulation, allowing new prana (life force) to enter.

After tapping, take a moment to relax. Let the body sink into stillness. You will feel lighter, calmer, and more grounded.

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Learn the Exhalation-and-Tapping Practice for Anxious Moments

I am Guru Sanju. I teach you the exhalation-and-tapping sequence and guide you to apply it comfortably when you feel anxious.

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