written by Rebecca-Sophia Strong
Photo by Rui Dias
Feeling overwhelmed with anxiety, frustration, or even anger? You’re not alone. These emotions can feel intense and consuming, especially when life’s stresses build up. Whether it’s the demands of your work, family, or just the little things that seem to pile up, it’s easy to feel like you’re losing control. But here’s the good news: there’s a simple, effective tool you can use to help release those feelings and bring your body and mind back into balance. This powerful technique involves a wall squat and mindful breathing, helping you physically release pent-up emotions and reset your mind.
Let’s dive into how it works and how you can use it anytime you need to regain your sense of calm and control.
What is the Sanity Hack?
The Sanity Hack is an exercise designed to release tension, anxiety, frustration, and anger from your body through a combination of posture, movement, and focused breathing. The key is using a wall squat as the foundation of the exercise, which helps you ground yourself physically while focusing on the sensations in your body. By consciously connecting with your breath and using mindful visualizations, you can shift your state from anxiety or anger to calmness and clarity.
This technique activates your body’s natural relaxation response, helping you regain a sense of control over your emotions. Whether you're dealing with the stress of work, personal challenges, or just feeling overwhelmed by life, this tool is incredibly effective in managing high emotions and grounding yourself in the present moment. It can also complement Anxiety Therapy, providing an immediate way to process intense emotions between therapy sessions.
The Steps to Perform the Sanity Hack
Set Up Your Space
Find a flat surface where you can comfortably perform a wall squat. If you're outdoors, you can use a pole or any sturdy vertical surface. Ensure you have enough room to fully extend your arms during the breathing portion of the exercise.
Position Your Body Correctly
Begin by standing with your back against the wall or pole. Align your spine so that it's straight and supported. Your feet should be shoulder-width apart, and your body should be at a 90-degree angle, with your quads parallel to the ground and your knees stacked directly above your ankles. This is your starting position for the squat.
Engage in the Wall Squat
Slowly lower your body into the squat position. Your quads should be parallel to the ground, and your knees should not extend beyond your toes. Keep your spine neutral and your body relaxed. Stay in this squat for a few seconds, or longer if you’re comfortable.
Begin the Breathing Technique
Inhale deeply while opening your palms wide. Focus on the sensation of your inhales and exhales. As you exhale, squeeze your palms together and press them towards the wall or pole. This squeezing motion symbolizes the release of pent-up frustration, anxiety, or anger in your body.
Perform this breathing technique in three sets, each lasting 10 to 15 seconds. With each set, focus on pushing out any negative emotions as you press your palms against the wall or pole.
Visualize Your Emotions Leaving Your Body
While holding the squat position, take note of the emotions you’re feeling. Acknowledge them in your body. Then, as you exhale and press against the wall, visualize those emotions flowing out of your body and into the wall. Imagine them releasing through your spine and down through your feet, grounding into the earth below.
Visual Awareness Exercise
Once you’ve completed your three sets of breathing, slowly rise from the squat position. Take a moment to reset. Look around you and focus on your surroundings. Notice three things that are yellow, two things that are gray, and one flat object in your environment. Engaging your senses through observation helps to calm the nervous system and ground you in the present.
The combination of physical movement, breathwork, and sensory awareness promotes relaxation and helps reset your mental state.
Why It Works: The Science Behind the Hack
The Sanity Hack works by tapping into important concepts related to mindfulness, breathwork, and physical movement. When we’re stressed, our bodies enter a fight-or-flight state, heightening our nervous system. This can lead to tension and anxiety. By engaging in a physical practice like the wall squat, we activate the parasympathetic nervous system, which helps bring our body out of fight-or-flight and into a relaxed state.
The deep breathing and visualization techniques encourage the release of tension and promote emotional processing. Mindfulness practices, such as focusing on your breath and visualizing the release of negative emotions, can help you step back from overwhelming feelings and reframe your response. This exercise becomes a powerful tool for managing stress and anxiety in real-time, complementing approaches like Anxiety Therapy.
When to Use the Sanity Hack
You can use the Sanity Hack any time you're feeling emotionally overwhelmed, particularly in moments of high anxiety, frustration, or anger. It's especially useful when you're in a situation where you feel like you have no control or when you find yourself spiraling into negative emotions. Whether it’s a stressful workday, a tense family situation, or simply the weight of too many things on your plate, this technique can help reset your emotional state.
Scenarios where the Sanity Hack can be helpful:
Before an important meeting or presentation: Calm your nerves and center yourself.
After a heated argument or confrontation: Release built-up anger or frustration.
In moments of overwhelming anxiety: Ground yourself when anxiety feels unmanageable.
As part of a daily routine: Incorporate it into your self-care practice to keep stress levels in check.
Final Thoughts
The Sanity Hack is a simple yet powerful way to manage stress, anxiety, and frustration in your daily life. By combining physical movement with mindful breathing and visualization, you can release pent-up emotions, reset your mind, and find calm in the chaos. Next time you’re feeling overwhelmed, try this technique—it’s an excellent complement to Anxiety Therapy and a practical tool to feel more grounded and in control.
If you want to learn more about Anxiety Therapy, click here.