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HOW TO CALM ANXIETY – 30 Min Anxiety Relieving Ritual

Updated: Dec 29, 2022

Do you ever feel just totally disconnected with yourself, others and sprung tightly like a coil?

Do you want that feeling to disappear?

Is it holding you back from being the best you can be?

Are you ready to commit to yourself EVERY DAY?

Wait...did you literally just think 'oh f*ck, have I got time for this? I can't commit to anything every day because I'm too busy!'

Trust me, in this post, I will reveal to you my very own personal daily self-care ritual that is easy to do every day and it has to be!

I run 3 businesses and raising a 5 year old as a single mum!

I know busy, I know overwhelm, I know anxiety, I know how it to feels to just want to hide.

In this post, I will share with you how I relieved my anxiety once and for all using my 30 Minute Anxiety Releasing Ritual:

  • Tapping & Vibrations

  • Breathing 3, 4, 5

  • Reflexology

  • Emotional Aromatherapy

  • Grounding

  • Yoga

  • Affirmations & Crystals

Why Connection and Consistency is KEY to Relieving Anxiety

Before I start, I first want to explain to you why this specific ritual is unique in its connection and consistency that gets you the results you want - a strategy to rid anxiety once and for all.

The first step is realising the physical feeling of anxiety will never just go away.

You will get continuously triggered throughout your life.

The second step is to realise that there is NOTHING WRONG WITH YOU!

The only way to manage anxiety is to accept it is simply your body's physical response and chemical reaction to an external circumstance/trigger/situation.

It is a message.

Not a problem or disease that needs fixing or medicating.

If you can learn to listen to your body with love and acceptance...truly listen to what it is trying to tell you, you can aid the release of your own anxiety by acting accordingly to the message your body is trying to give you.

When you truly accept this simple scientific fact of what anxiety actually is, you can remove self-doubt, self-blame and the negative stories you have habitually wired yourself to believe, perhaps over years of your life.

Let me explain...


Which comes first? The chicken or the egg?

WRONG - The intuitive way of imagining how our bodies work: thoughts, feelings then physical reactions. Incorrect! That is NOT how any of us experience anxiety.

CORRECT - The physical chemical reaction and feelings come first, whilst the thoughts come later.

This means that we CANNOT just change our thinking and make the feelings go away.

However, we can use our thoughts to challenge those feelings, accept them, acknowledge them, love them and hug them.

With CONSISTENT daily rituals, we can slowly teach our body to release the stored anxiety and lessen those chemical reactions.

This takes a daily commitment!

You must treat this Ritual with the same importance as brushing your teeth.

Only through repetition can you form new daily habits. Habits that your brain and body will emotionally and physically respond to well - like, knowing you're safe! Our brains can't tell the different between feeling nervous at doing a LIVE on Facebook or feeling scared because someone is causing you harm.

Eventually, through all the elements of this ritual which is designed to awaken your senses, intuition and body, you will re-programme your brain's limbic system (responsible for interpreting emotional responses, storing memories, thoughts, beliefs and regulating hormones, to name but a few!)

Ok, so that's consistency covered, but what about CONNECTION!

What makes this specific ritual unique is how I connect a variety of alternative therapy techniques together, rather than isolating them and doing them separately.


Why wouldn't you? It's just mathematically sensible. If all these techniques are proven to have huge benefits for releasing anxiety, then you want to do them all surely? It's like having a multi-vitamin. Why just take Vitamin C when I need all of them, so I will ensure I take all of them.

How is it unique?

I simply haven't ever found anybody online who connects all the dots and puts all the best stuff together. I can search for each separately and find lots of tips and advice...but nothing that's stitched them altogether...

Why was this probably the MOST IMPORTANT point for me?

I'm a busy mum!

I really don't have time to do everything. It's not an excuse. It's a fact!

So I needed to create a ritual that helped me relieve my anxiety, as well as connected a variety of techniques to save time, as well as have a better impact on my nervous system and connect the dots for my body!

I needed to stimulate, calm and release stored anxiety and trauma within my nervous system daily and follow through with my commitment to myself!

So my 30 minute Anxiety Releasing Ritual was created!

And the beautiful thing about it, you can edit and adapt the ritual to suit your needs/time and therapy preferences.

This specific routine just happens to personally suit me with the inclusion of techniques that I personally find to be the most effective for anxiety.

30 Minute Anxiety Relieving Ritual

Before you start >>>Drink a glass of warm water with lemon. Dehydration can trigger Anxiety.

STEP ONE - 5 mins Grounding Technique - To release excess energy

Slowly walk barefoot on grass and connect your energy with the grounding energy of the Earth.

Our body is made up of millions of positively charged cells.

Excess, stored energy that has stagnated needs to be released.

The Earth acts as the conductor your body needs to release negative energy. In the same way a physical therapist acts as the conductor for you during a massage.

Whilst you are walking, you need to be doing the following things simultaneously:

Breathing 3, 4, 5 technique with a personal Aromatherapy Inhaler with a specific anxiety relieving blend of Essential Oils (see my Essential Oil Blend below)

Breathing 3, 4, 5: You inhale for 3 seconds, hold your breathe for 4 seconds and slowly exhale for 5 seconds.

This technique calms your nervous system by increasing oxygen, slowly releasing carbon dioxide and slowing down your heart rate which helps regulate your blood pressure.

Personal Aromatherapy Inhaler - By stimulating our limbic system through inhaling the therapeutic benefits of Essential Oils through our Olfactory Nerve, we can slowly over time help support our brain's re-programming through scent association. Additionally, the medicinal properties themselves stimulate certain physical, chemical and emotional responses.

Anxiety Relieving Essential Oil Blend - This specific blend will be used daily throughout every aspect of this ritual. This blend uses Petigrain, Bergamot and Sweet Orange Essential Oils. Simply add 20 drops of Petigrain, 20 drops of Bergamot and 10 drops of Sweet Orange to the cotton insert of your personal inhaler.

It is important that if you're currently working and focusing on a specific issue, such as anxiety, choose your blend and stick with it daily whilst you perform your daily ritual for this issue.


Together they promote the relief of Anxiety and Nervous System Issues, Insomnia, Over-thinking, Boundaries, Nervous Exhaustion, Depression.

Their actions together are anti-spasmodic, nervine, stimulant, anti-depressant, sedative, anti-inflammatory.

They're even great for children!*

(You can half the above recipe which is safe for them to use. But always check you or your family members so not have any allergies or contraindications before using Essential Oils. I offer free consultations to clients who wish for me to make their recipes. Always feel free to ask. )

Hold a crystal of choice in your other hand and rub it whilst performing your Grounding Walk.


Again, this is to do with excess energy.

Did you know that if you hold a natural object in your hand whilst you're thinking, talking or feeling nervous/anxious (for example, at an interview), your brain subconsciously concentrates the excess energy to the object and away from the area of your body that you're feeling anxious in.

It's quite amazing actually! It really works!

I always use this technique when at interviews/creating presentations, going LIVE online! So there's another personal secret I've revealed to you! ;)

But why crystals?

Well, crystals are natural objects with their own energy properties and certain crystals compliment/help certain emotions.

Key Crystals that you can use to support the Anxiety Relief:

  • Labradorite - purifies/calms personal energy

  • Moonstone - Connects you with your intuition

  • Amethyst - Brings Calmness & Clarity

  • Aquamarine - Emotional Healing

Ok, so far I have you walking around your garden, barefoot, inhaling essential oils and rubbing a crystal. Simple right? Quick, easy and so effective! If you can't go outside, just perform the same technique, barefoot indoors, as long as you're moving whilst doing it or do between some additional yoga stretches.

STEP 2 - 3 mins Affirmations, Breathing 3, 4, 5

Once you have grounded your body, go to your yoga mat.

Stand still. Spend 1 minute Breathing 3, 4, 5 whilst inhaling your Essential Oils Blend.

1 Minute - Stand Still and listen to your body. Ask yourself these questions...

How am I feeling now?

Where am I feeling something in my body?

What is it I can feel? Name the feeling...

Now repeat a personal affirmation to yourself whilst continuing to spend another minute Breathing 3, 4, 5 whilst inhaling your Essential Oil Blend.

Affirmation examples to help support anxiety could be:

  1. I breathe in relaxation, I breathe out tension.

  2. I am capable of solving any problems that face me.

  3. I am free of anxiety and am living a calm life.

  4. I am more and more calm with each deep breath I take.

  5. I am attracting positive energy into my body.

  6. I am free of anything that weighs me down.

  7. I have everything I need for a happy life.

  8. I am safe, in control and I feel calm.

  9. The feelings of panic are leaving my body.

  10. My mind is clearing and I am in control.

STEP 3 - 3 minutes Tapping/Vibrations + Affirmations

Sit down on your yoga mat comfortably with your legs crossed or whichever is most comfortable for you.

Spend 3 minutes completing your Tapping Routine - These vibrations directly stimulate your nervous system and encourage it to relax and release tension.

To learn KEY tapping routines, book in a call with me for more information HERE.

Whilst Tapping, say your chosen personal affirmations repeatedly. You can choose a few different affirmations.

Step 4 - 1 Minute Breathing 3, 4, 5 + Inhaling Essential Oils

Repeat this breathing and inhaling process for one more minute to bring you back to balance after the tapping.

Step 5 - 6 Minutes Reflexology

By stimulating certain Reflex points on our body we can directly stimulate our nervous system. Our aim is to send positive signals to our brain whilst clearing any congestion, stagnation and built up tension.

Please join my FREE community on my website as I regular share tips, guidance and videos on how to do KEY techniques HERE.

Spend 1 minute slowly stimulating each reflex point. If you have the time, you can spend longer in each reflex area.

Key Reflexes used to help relieve Anxiety in my LIVE are as follows:

  • Solar Plexus

  • Diaphragm

  • Lungs/Chest (Plantar/Dorsal)

  • Brain/Pituitary

  • Spine

  • Adrenals/Kidneys

Step 6 - 7 Minutes Sun Salutation

You will have noticed that this Ritual really is focused on connection with your breathing and inner self talk as well as stimulating your nervous system, and Olfactory Nerve using Essential Oils.

A perfect way to help further release stored tension is to simply complete the very well known Sun Salutation Yoga Routine to stretch everything out. You can use Breathing 3, 4, 5 at the same time.

Here is a lovely Sun Salutation Routine that I have used often.

Step 7 - 5 Mins - Inhalation Meditation

To finally end your ritual, lay near your personal room diffuser with your Anxiety Blend, as described above (Add 20 Drops of your Anxiety Blend to your diffuser.)

Empty your mind, lay quietly and enjoy your Aromatherapy and peace.

>>>Drink a glass of warm water with lemon.



  • Our nervous system can be stimulated and relaxed through specific physical techniques to help release stored negative energy turning up as Anxiety.

  • Our cells memorise physical chemical reactions and feelings and store them for future repeated episodes unless released with conductors, (either another person, the ground or an object), vibrations, oxygen expansion and massage.

  • This blog post reveals to you my 30 Minute Anxiety Relieving Ritual - Consisting of Grounding, Breathing 3, 4, 5, Emotional Aromatherapy, Reflexology, Yoga, Crystals and Affirmations.

  • We must commit to consistent Daily Rituals to help re-wire our brain and the associations our brain makes with the physical feelings of anxiety.

  • With new daily habits formed over time, our body will lessen its chemical reactions to usual triggers and you will be able to manage Anxiety more easily.

  • Remember, Anxiety is a message! We need to listen to what our body is telling us. There is nothing wrong with you.

  • Acknowledging, accepting and loving our feelings as they arise, help us create new, positive associations.

  • Dehydration can trigger Anxiety, so ensure you're always well hydrated.

  • As with all new Rituals and habit forming routines, be kind to yourself. Aim to do this every day for at least 6 to 8 weeks. That is the time required to re-wire your brain and allow it to form new positive associations with the feelings of anxiety.

  • If you fail to do it consistently, miss a day here or there, give yourself a hug and repeat this sentence...'It's OK, I am full of love for myself and I've had a good day doing other things.'

  • Once you have completed this routine for a week, you will notice that it becomes so natural and easy to complete. You always have what you need to hand (oils, diffuser, mat, crystal) and you may even be able to do it twice a day. In the morning to start your day of positively and at night before you go to sleep to help you unwind. Or, whenever those feelings arise within you.

  • Will you try it and give it a go?

  • How has this Ritual impacted you?

Are you ready to embark on your Somatic Healing Journey?

Here's how you can jump in and connect with me in a variety of ways. I look forward to meeting you.

'I just have to say this woman is amazing! Every time she posts she gives such valuable insight with compassion and calm and after watching for a while, I then did some coaching with this lovely lady who had me so at ease yet pushed me just that bit out of my comfort zone with absolutely amazing breakthroughs and results in just a short space of time. Even my 13 year old son joins in the tasks too and has now taken to doing meditations himself too. I am so grateful to have met Sam, I genuinely believe it was just at the right time for me and I value the new habits she's helped me create in our lives.' ~ Claire Fraser, 2021 ~

Always by your side whilst you rediscover yourself with love.

Samantha Jane x

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