Understanding the Physiology of Anxiety: Why Your Body Feels It Too
Fall NeuroSomatic Embodiment Series: Somatic and Parts Work Practice For Supporting Anxiety
Anxiety is often thought of as something that exists only in the mind, but its effects ripple through the entire body. Understanding the physiological mechanisms of anxiety—and some surprising contributors like visual deficits, thyroid imbalances, and retained primitive reflexes can reveal how deeply anxiety is woven into our biology. By exploring what happens in the body during anxiety and considering a few unique underlying factors, we can start to approach anxiety from a broader, body-centered perspective.
Below is a guided somatic and parts work experience for supporting anxiety.
The Brain and Body in Anxious States
When we’re anxious, our body enters a state of heightened arousal, triggered by our brain’s fear and survival centers. The amygdala, an area of the brain responsible for processing emotions, sends out distress signals, leading to the release of adrenaline and cortisol. This chain reaction is designed to prepare us for quick action, which is helpful in true emergencies— fight or flee. However, in cases of chronic or overwhelming anxiety, this response becomes maladaptive, affecting us physically and mentally.
Our nervous system communicates through sensations.
During these episodes, we may feel symptoms like a racing heart, shallow breathing, muscle tension, and heightened alertness—physical reactions to what’s often a perceived, rather than actual threat. For many, these reactions can become chronic, reinforcing the cycle of anxiety and further straining the nervous system. Remember— anxiety is gearing up for action— we often aren’t allowing these sensations to be expressed— these sensations become trapped internally.
Nervous system regulation matters— we can’t process what we can’t regulate.
Peak and Pass in 90 Seconds
Dr. Jill Bolte Taylor, a neuroscientist, offers a powerful tool to reframe our relationship with intense emotions. According to Dr. Taylor, the physiological lifespan of an emotional response—the time it takes for an emotional trigger to create a cascade of chemicals in the body—is approximately 90 seconds. She calls this the "90-second rule." When we feel an intense surge of anxiety, if we can sit with it, acknowledge it, and allow it to pass without feeding it with additional thoughts, the physical sensation of anxiety often peaks and then subsides within this short window.
“From a neuro-somatic perspective, anxiety is not the cause of stress. It is an output that results from a chronically overstressed nervous system.” – Matt Bush
When you feel a wave of anxiety, try to observe it as a temporary, physical experience. Instead of attaching to the anxious thought or expanding on it mentally, focus on the sensations in your body and remind yourself that it may pass within 90 seconds. This mindful approach can prevent us from being carried away by the feeling and reduce our tendency to get stuck in a prolonged anxious state.
Hidden Contributors to Anxiety: Visual Deficits, Thyroid Imbalances, and Retained Reflexes
Beyond external stressors, several less obvious physiological factors can drive anxiety. Addressing these root causes can often provide relief and help break the cycle of anxiety from a deeper level.
Visual processing affects how we interact with and interpret the world around us, and visual deficits can lead to anxiety— a threat response. When our vision is impaired due to depth perception issues, eye coordination problems, or other visual deficits—the brain must work harder to interpret sensory information, which can create a subtle but constant sense of unease.
Strain on the Brain: When the brain is overwhelmed trying to make sense of unclear or unstable visual information, it can trigger feelings of disorientation or even panic. This is particularly noticeable in environments with complex visual input, like crowds or busy places.
Body-Brain Connection: Visual issues can impact balance and coordination, which are crucial to feeling safe and oriented. When our balance is affected, the brain can interpret this as a risk to our stability, leading to heightened anxiety.
For those with visual deficits, targeted visual drills—such as eye-tracking exercises or depth perception practice may help reduce anxiety by training the brain and eyes to work together more efficiently.
The thyroid gland regulates many bodily functions through its production of hormones, especially those that affect metabolism, energy, and mood. When thyroid function is off, it can lead to symptoms that either mimic or exacerbate anxiety.
Hyperthyroidism: An overactive thyroid releases excess hormones, accelerating metabolism and creating sensations of anxiety, including a racing heart and heightened alertness.
Hypothyroidism: An underactive thyroid can lead to fatigue, mental fog, and mood disturbances. Low thyroid levels can also disrupt neurotransmitter balance, making the brain more prone to anxiety.
Autoimmune Thyroid Disorders: Hashimoto’s and Graves' disease can create fluctuating hormone levels, which can cause physical and emotional ups and downs, contributing to anxious feelings.
Addressing thyroid function can help stabilize mood and reduce anxiety symptoms. Get curious when imbalances occur. Why is the thyroid not functioning optimally? By identifying the source of stress and working with the nervous system— you can reduce the stress load and associated stress chemicals on the body to allow for proper function.
The Moro reflex, also known as the “startle reflex” is closely tied to the sympathetic nervous system, which governs the "fight-or-flight" response. With a retained reflex, the body can remain in this stress mode, leading to symptoms like rapid heart rate, shallow breathing, and a sense of restlessness.
The constant activation of the fight-or-flight response contributes to feelings of anxiety and can make it harder to stay calm, even in non-threatening situations. This can cause sensory (bright lights, loud noises, or unexpected touch) overload, making it difficult to regulate emotions and disrupts sleep.
Integrating the Moro reflex may help reduce anxiety by promoting a more balanced nervous system response to stressors. By calming the body’s baseline response to perceived threats, individuals with a previously retained Moro reflex may find it easier to manage and reduce anxiety symptoms.
Specific physical exercises can help integrate the Moro reflex. These may include gentle rocking motions, cross-body movements, snow angels, and breathing exercises that encourage nervous system balance. A professional who specializes in primitive reflex integration, such as an occupational therapist, physical therapist, or a Brain Balance Center can guide these exercises.
Ways to Reduce Anxiety Symptoms
1. Practice Deep, Slow Breathing
Breathwork can help override the sympathetic nervous system response. Try inhaling for a count of four, holding briefly, and exhaling for a count of six. This slower breathing engages the parasympathetic nervous system, helping the body relax.
2. Sensory Regulation Techniques + 3-3-3 Rule
Focus on sensory experiences—like feeling your feet on the ground or the sensation of holding a warm cup to anchor yourself in the present moment and reduce mental spiraling. Incorporate tools like weighted blankets, noise canceling headphones, ear plugs, blue light blockers, and/or dim lighting.
Practice the 3-3-3 Rule: notice 3 things you see, identify 3 sounds you can hear, and move or touch 3 parts of your body (stomp, pat the body, wall pushups or push aways). This can shift your focus into the present moment.
3. Engage in Gentle Movement
Gentle movement practices like yoga, Tai Chi, and even hula hooping can strengthen proprioception and balance. These exercises also help release physical tension and bring awareness back to the body in a safe, supportive way.
4. Limit Visual Overstimulation + 20-20-20 Rule
Visual impairments often lead to sensory overload, especially in crowded or cluttered environments. Create calming, well-lit spaces at home or work with minimal visual distractions.
Avoid excessive screen time, and take regular breaks to rest your eyes and mind— applying palms over eyes throughout the day can be helpful. When working on a computer or reading for long periods of time take visual breaks.
Implement the 20-20-20 rule: Every 20 minutes— gaze at an object 20 feet away— for 20 seconds. This can reduce some of the stress to the visual system.
5. Practice Somatic Awareness and Parts Work (guided audio included above)
Taking time to connect with the sensations in your body, as well as exploring any “parts” of yourself that feel anxious or vigilant, can help ease the stress of overcompensation (bracing patterns) or overstimulation (sensory overload).
Nutrient Support for Reducing Anxiety
Nutrition plays a vital role in calming anxiety symptoms and supporting the nervous system. Eat well balanced meals, stay hydrated, balance blood sugar and don't skip meals, limit alcohol and caffeine use. In addition to healthy eating habits, below are a few supplements that have been shown to support symptoms of anxiety:
Magnesium Glycinate: Known as the “calming mineral,” magnesium helps regulate the nervous system and can ease muscle tension.
Vitamin B Complex: B vitamins, especially B6, are essential for neurotransmitter production, supporting mood regulation.
Omega-3 Fatty Acids: Found in fish oil, omega-3s help lower inflammation in the brain and support mental clarity.
L-Theanine: An amino acid found in green tea, L-theanine promotes relaxation and can help reduce anxiety symptoms.
GABA: This neurotransmitter has a calming effect on the brain, helping balance the nervous system’s response to stress.
Lithium Orotate: Lithium orotate is a mineral supplement that naturally supports feelings of calm by promoting GABA (a calming neurotransmitter) and slowing down glutamate (an excitatory neurotransmitter). Lithium orotate is not to be confused with the prescription lithium carbonate.
Always consult with a healthcare professional before starting any new supplement regimen.
More than a Mental State
Anxiety is more than a mental state; it’s a full-body experience influenced by factors we often overlook. By understanding the body’s physiological reactions and exploring potential underlying causes, like visual deficits, thyroid imbalances, and retained primitive reflexes, we can address anxiety more holistically.
Embrace the 90-second rule by observing anxiety as a brief physical response that peaks and passes to help release the grip of anxious feelings, allowing these sensations to rise, crest, and fall.
Implement the 20-20-20 rule to reduce overstimulation of the visual system.
Practice the 3-3-3 rule to engage with sight, sound, and touch to shift focus to the present moment.
With the right tools, we can transform our relationship with anxiety.