How can I calm my mind when it's racing?

Calming Techniques for Racing Thoughts

Deep breathing exercises are the most effective first-line approach for calming racing thoughts, with specific techniques like cyclic sighing (emphasizing prolonged exhalations) showing superior results in reducing physiological arousal and improving mood compared to other methods.

Understanding Racing Thoughts and Physiological Response

Racing thoughts are often associated with increased sympathetic nervous system activity, which can manifest as:

• Elevated heart rate and blood pressure
• Increased respiratory rate
• Higher levels of stress hormones (cortisol, catecholamines)
• Psychological feelings of anxiety and loss of control

Evidence-Based Calming Techniques

1. Deep Breathing Exercises (Primary Recommendation)

Deep breathing has been shown to directly counteract the physiological stress response by:

• Increasing parasympathetic (vagal) tone 1
• Reducing heart rate and salivary cortisol levels 1
• Significantly decreasing state anxiety 2

Specific Technique: Cyclic Sighing This technique emphasizes prolonged exhalations and has demonstrated superior results compared to other breathing methods:

1. Inhale slowly through your nose
2. Take a second deeper inhale to fill lungs completely
3. Exhale slowly and completely through the mouth
4. Practice for 5 minutes daily 3

Cyclic sighing produces greater improvement in mood (p<0.05) and reduction in respiratory rate (p<0.05) compared to mindfulness meditation 3.

2. Mindful Breathing

Mindful breathing helps reduce reactivity to repetitive thoughts through decentering (observing thoughts without judgment):

• Focus attention on your breath without trying to change it
• When racing thoughts occur, acknowledge them without judgment
• Gently return focus to your breathing
• Practice for 15 minutes daily 4

Research shows mindful breathing produces greater decentering (separation from thoughts) compared to other stress-management techniques, helping to reduce reactivity to repetitive thoughts 4.

3. Progressive Muscle Relaxation

This technique helps identify and release physical tension associated with racing thoughts:

1. Tense each muscle group for 5-7 seconds
2. Release and relax for 20-30 seconds
3. Progress systematically through major muscle groups
4. Notice the difference between tension and relaxation

Implementation Strategy

For immediate relief during racing thoughts:

1. First step: Implement cyclic sighing breathing (5 minutes)
2. If racing thoughts persist, add mindful awareness of thoughts without judgment
3. For persistent symptoms, consider progressive muscle relaxation

Special Considerations

• Practice regularly: Daily practice of breathing techniques helps preserve physiological function and builds resilience against future stress 5
• Environmental factors: Find a quiet space with minimal distractions when practicing these techniques
• Consistency: These techniques become more effective with regular practice
• Timing: These techniques can be used both preventatively and during episodes of racing thoughts

Caution

• If racing thoughts are severe, persistent, or associated with other concerning symptoms, consider professional evaluation for underlying anxiety disorders
• While pharmacological options like diazepam are indicated for anxiety disorders 6, non-pharmacological approaches should be tried first for general racing thoughts due to their effectiveness and lack of side effects

Long-Term Strategy

For long-term management of racing thoughts:

1. Incorporate daily 5-minute cyclic sighing practice
2. Gradually extend practice duration as comfort increases
3. Consider combining with other stress management techniques like regular physical activity and adequate sleep

By implementing these evidence-based techniques, particularly cyclic sighing breathing, you can effectively calm racing thoughts and reduce the physiological arousal that accompanies them.