A renowned trauma therapist has shared two fast, easy-to-do exercises that can help ease anxiety within seconds, promising immediate help for those feeling overwhelmed by stress or nerves. The recommendations come at a time when more Thais are seeking quick, accessible ways to manage their daily mental health—whether nervously anticipating a major presentation at work or dreading a challenging conversation at home. The latest guidance was highlighted on the US “Today” show by a doctor of trauma therapy and author, who stressed both the simplicity and effectiveness of these techniques, making them highly relevant for Thai readers navigating the pressures of modern life (Today.com).
Rising rates of stress and anxiety are a significant issue in Thailand, with the Department of Mental Health reporting increased mental health consultations, particularly among working adults and students. As the pace of economic and social transitions quickens, and with the lingering impacts of the COVID-19 pandemic, many Thais are facing mounting pressures. While meditation and traditional wellness approaches such as Buddhist mindfulness remain tried and trusted, not everyone finds time or comfort in lengthy practices—heightening the appeal of fast-acting strategies that can be seamlessly integrated into daily routines.
The first exercise recommended by the trauma specialist is known as the “voo” technique. The approach is incredibly straightforward: take a deep breath in, and as you exhale, make a “voo” sound for the entire length of the exhalation. The key, according to the therapist, is focusing on the vibration created by the sound, allowing it to resonate internally. “Those internal feelings that are uncomfortable, you can’t scratch them like an itch. But sound can reach them,” explained the trauma expert. She emphasizes that this vibration helps dislodge anxiety from the body, making it “feel the vibration” and gently encouraging the release of tension.
The second method is the “tension release” exercise, which is equally easy to practice. It involves taking a calm inhale, followed by tightening all the muscles in the body while exhaling. Then, with another relaxed inhale, let the body release and soften. The process of deliberately tensing and then relaxing one’s muscles is designed to create a physiological shift in the body, making the mind feel calmer as well. “Purposefully tensing up the body and then relaxing it helps the mind also feel more relaxed,” the therapist observed. She noted that these exercises are so quick and unobtrusive that they can be performed virtually anywhere—even while waiting for coffee to brew or standing in front of the microwave.
Both strategies align with a growing body of research highlighting the vital connection between emotional and bodily states. The central point being, “Emotions are bodily experiences." Neuroscience has established that practices involving vocalization or muscle engagement can help regulate the vagus nerve—a key player in the body’s stress response system (PubMed). By leveraging simple sound and muscle tension, individuals can interrupt anxious cycles and foster a rapid return to calmness.
In a distinctly Thai context, these techniques offer practical value. Many Thais begin the day facing religious or family obligations, early commutes, and other sources of routine pressure. While Thailand is home to centuries-old practices such as “Samathi” (meditation) or “Pluksek” (blessing chants), modern life often limits the time available for traditional self-care. These “voo” and tension release exercises present no cultural barrier and require no equipment or special environment—making them appealing add-ons to the morning rush or an afternoon slump. There is additional resonance with “shaking it out”—another brief exercise the therapist suggests, which mirrors movements found in some Thai ceremonies and fitness routines. Shaking the limbs or body has long been part of rituals to dispel bad luck or negative energy in Thai culture, giving these techniques both scientific backing and cultural familiarity (Bangkok Post).
The trauma therapist likens emotional pain to hunger, making the metaphor immediate and relatable. “When we’re hungry, we eat. We know that if we don’t eat all day, we’ll start out feeling powerful, but we’ll end feeling weak. It’s the same thing with my emotional needs,” she said. Acting on emotional cues early—before distress compounds—can prevent exhaustion or even more serious mental health issues later. This approach matches current recommendations from the Thai Ministry of Public Health, which increasingly advocates for preventative self-care and emotional check-ins.
From expert perspectives, the body-mind connection is now well-documented in fields ranging from trauma therapy to occupational health. A psychologist at a leading Bangkok university explained in a recent interview, “Techniques that encourage awareness of both breath and muscle tension help anchor the mind in the present, making them ideal for busy professionals and students.” Similarly, a senior physician from the Thai Department of Mental Health told Thai media, “Simple exercises like vocalization or muscle relaxation can be important self-care tools between counseling sessions or when professional help isn’t available” (Thai Ministry of Public Health). International research also supports these methods; for example, studies on polyvagal theory show how controlled breathing and low frequency vocalizations (like humming or chanting) can soften the physiological arousal that accompanies stress and anxiety (Frontiers in Psychology).
Importantly, the exercises require little time or privacy. Practitioners can do them immediately after waking up, before a challenging event, or even discreetly while performing daily chores. The trauma expert specifically suggests integrating practices like “shaking out” anxieties while brushing teeth, illustrating how seamlessly these methods can fit into morning schedules—especially for busy Thai families. Even school-aged children or elders can use the techniques, enhancing their value in multi-generational households.
In Thai historical context, physical and vocal exercises are imbued with symbolism. Thai dance, for example, uses posture, breath, and sound to transform internal states—showing that releasing tension through movement is hardly new to local culture. The fact that these modern therapeutic exercises echo such deeply embedded traditions may encourage wider acceptance.
Looking forward, mental health professionals expect simple self-regulation strategies to play a larger role across Thai society, as rapid urbanization and digital lifestyles increase stress. The National Statistical Office reports a steady rise in anxiety and sleep-related problems, especially among youth and office workers. With technology blurring lines between work and home, and with long commutes common in Bangkok and major provincial centers, brief interventions like the “voo” and tension release techniques are poised for wider adoption.
Academic experts caution, however, that while such exercises are useful, they are not substitutes for professional help if anxiety becomes chronic or debilitating. As a leading clinical psychologist in Bangkok notes, “Quick practices can interrupt the immediate discomfort of anxiety, but ongoing support is necessary for more severe or persistent conditions.” The Thai Psychiatric Association encourages self-awareness and regular self-checks through apps or simple journaling, complementing these fast-acting interventions.
For Thai readers interested in trying these exercises, the recommendation is clear: start tomorrow morning. Upon waking, check in with your emotional state. Take a deep breath and try the “voo” technique, feeling the vibration through your body. Then, try the tension release method by squeezing and releasing your muscles as you exhale and inhale. Think of it as emotional hygiene, no different from washing your face or preparing breakfast. If you’re in a rush, try shaking your body for a moment—starting from the hips and letting the motion travel upward. Small actions can yield immediate relief; over time, regular use may foster a deeper resilience to stress.
In sum, when life in Thailand brings moments of anxiety—from the long lines at BTS stations to worries about work deadlines or exam results—these easy exercises are now part of a broader menu of self-care, rooted both in science and tradition. Thai readers can experiment with these techniques immediately, incorporating them alongside familiar Buddhist or local coping rituals. For those needing ongoing support, seeking help from mental health professionals remains essential. But for daily stress, the “voo” and tension release methods offer a science-backed, culturally resonant way to return to calm in seconds.
For further information and instructions, see the original report on Today.com, consult resources from the Thai Ministry of Public Health, or explore recent research on the interaction of breath, sound, and mental health via PubMed.