16. The 30-Second Tool to Calm Anxiety

Feeling anxious, overwhelmed, or stuck in your head? In this episode, Kate Garland shares a simple 30-second practice to calm your nervous system and reconnect with your body—using nothing but your own voice. Kate also shares:🔹 Why the advice to “just take a deep breath” might actually be doing you harm🔹 The physiological link between sound, breath, and emotional regulation🔹 Research-backed benefits of humming and chanting on heart rate, blood pressure, and brain activity🔹 How to use humming discreetly in everyday life—even if using your voice feels awkward or vulnerableWhether you're new to nervous system work or deep in your healing journey, this episode offers a soft, accessible invitation:Let your voice be medicine.🔗 Resources & Links:Join Kate’s email list for weekly tools + updates: radicallykate.comRelated studies mentioned:Weitzberg & Lundberg (2002) on nitric oxide and hummingBernardi et al. (2001) on mantra and heart rate variabilityKalyani et al. (2011) on chanting and amygdala deactivationPolyvagal Theory by Stephen Porges📣 Share this episode with a friend who needs to remember that relief can be simple, gentle, and self-led.🌙 The conversation doesn’t end here.My Inner Circle gets the first drops—new podcast sneak peeks, early access to offers, and the notes I only share off-mic. Join us here.🌿 Free Support for Your Nervous SystemStart here → The Free Anxiety Reset: a 7-minute guided tool to calm spiraling thoughts and come back to yourself. Think of it like a nervous system reboot—on demand.✨ Enjoying this podcast?Leave a review—it helps other women find this work. 🙏Or forward this episode to a friend who could use a little nervous system magic today. 💛💛 Connect with Kate:Email [email protected] or DM on Instagram: @radicallyKate