A trauma therapist has spotlighted two rapid and practical techniques that can help people manage anxiety in seconds, offering new hope for those facing everyday stress. The methods, newly popularised through media and expert endorsement, promise to empower individuals at home or work — and may hold special relevance for Thais seeking quick, accessible mental health support.
Mental health and stress remain urgent issues for Thailand, where public surveys consistently show rising anxiety rates among students and working adults, especially post-pandemic. Quick and discreet stress-reduction methods, which do not require specialised equipment or lengthy practice, fit well with the needs of busy urbanites and cultural traditions that emphasise composure in public spaces (Ministry of Public Health).
The first suggested method, the “voo” exercise, involves a deep inhale, followed by a prolonged, vibrating exhale on the sound “voo.” According to trauma therapist Dr. Anita Phillips, author and expert commentator, this vocalisation allows sound vibrations to “work anxiety out of the body” by directly engaging the nervous system (Today.com). The technique is rooted in somatic therapy principles, which recognise emotions as inherently physical experiences. Sound-based relaxation, including chanting and sound baths, finds parallels in Thai Buddhist practices, where monks use low, resonant chanting for calm and mindfulness.
The second method is “tension release.” This exercise asks one to inhale calmly, then exhale while tensing all the body’s muscles tightly. On the next inhale, the practitioner relaxes completely. The act of purposefully tensing and then releasing muscles signals safety to the brain and fosters relaxation, echoing progressive muscle relaxation techniques long endorsed by psychologists.
“These exercises can be done anywhere — even while waiting for your coffee to brew or standing in front of the microwave,” said Dr. Phillips, emphasising their convenience for daily life. She parallels emotional distress to hunger; in her view, “attending to feelings as they arise, rather than pushing them away,” leads to healthier coping. The analogy resonates in Thai society, where physical and emotional well-being are seen as deeply intertwined, and ignoring the latter can lead to “khwan” (spiritual imbalance).
Somatic therapist Faith Hunter also supports these methods, designing programs blending gentle movement, breath work, and meditation for holistic trauma release (Today.com). Such approaches reflect global research trends confirming the healing power of combining breath, sound, and mindful movement (PubMed; Harvard Health). Recent studies show breath-focused vocalisation can activate the vagus nerve, decreasing heart rate and promoting calm.
In Thailand, where stigma still lingers around formal psychiatric help, these low-barrier techniques could be game-changing. Research by Thai university psychologists has shown that simple relaxation skills — even basic deep breathing — can decrease anxiety among university students and urban professionals (Thai Journal of Public Health). Incorporating sound and movement, as in the “voo” and tension release methods, may further boost effectiveness, particularly when practiced regularly.
Historically, Thai culture has used similar practices: temple rituals often feature rhythmic chants, gongs, or bells which help regulate breath and focus attention, while traditional massage uses tensing and relaxing to restore flow and wellness. The modern adoption of trauma-informed somatic tools is thus not foreign to local traditions but rather modernises ancient wisdom.
Looking ahead, as working and studying environments in Thailand become more demanding, these micro-exercises may be incorporated into school guidance counselling, corporate wellness programs, and even mobile apps. Apps such as the Start TODAY wellness platform are introducing daily routines that combine these techniques in easily digestible formats — a trend likely to increase as Thais seek on-the-go mental health support.
For those seeking to relieve stress, the advice from trauma therapy is clear: check in with your emotional state as you wake, and practice either the “voo” exercise or tension release for a few cycles. These brief rituals can set a positive tone for the whole day. Thai readers are encouraged to try these exercises at home — perhaps integrating them with traditional Buddhist chanting or mindful breathing. Parents can teach children these techniques to use before exams, while office workers might discreetly “voo” under their breath before a tense meeting.
Mental health professionals urge the public not to substitute such exercises for professional care if severe anxiety persists, but to embrace them as preventive tools within daily routine. Research is ongoing into their long-term impact, but as these simple somatic practices gain global recognition, Thais have both scientific and cultural reasons to give them a try.
For further resources on guided movement and stress relief, readers can explore the Start TODAY app’s one-week somatic healing program or consult local wellness coaches.
Sources: Today.com, Harvard Health, PubMed Overview of Breathwork, Thai Journal of Public Health