What Are Physical Feelings?
Physical feelings are sensory signals transmitted by your nervous system. When you feel anxious or angry, your body produces real physical changes—such as an accelerated heart rate, muscle constriction, or a sensation of heat in the chest.
- Tightness or heavy pressure in the chest
- Knot or hollowness in the solar plexus
- Warmth in the face or throat restriction
- Shallow, rapid breathing
What Are Mental Emotions?
Emotions occur when your thinking mind interprets a raw physical feeling and attaches a past memory, fear, or self-judgment to it. The ego builds a continuous narrative around the sensation, keeping the neurochemical stress response alive indefinitely.
How to Dissolve Emotional Reactivity in 90 Seconds
Neuroscience demonstrates that the chemical lifecycle of an adrenaline surge is approximately 90 seconds. To let it pass:
- 1. Pause: Stop acting or speaking when you feel an emotional surge.
- 2. Name the Body Part: Locate the raw physical sensation without judgment.
- 3. Breathe: Take 3 slow abdominal breaths (4s inhale, 6s exhale).
- 4. Witness: Observe the feeling pass through your body like a wave.