Fear Clearing: A Simple Practice to Reset Your Body
We all have those moments when fear sneaks up and hijacks the body. Sometimes it’s obvious — like your heart racing when you hear a loud noise. Other times it’s subtle, like a lump in your throat or a buzzing in your chest when you can’t quite place why.
Fear clearing is one of the simplest and most powerful practices I know for getting back into your body, calming your nervous system, and reminding yourself that you are safe. And the best part? You can do it anywhere, anytime.
Let’s walk through it step by step, like we’re sitting together having tea.
🌿 Step 1: Awareness
The very first step is awareness. Notice what’s happening inside your body.
Are your shoulders heavy? Is your chest tight? Do you feel cold, fluttery, or shaky?
Don’t judge these sensations — just observe them. This is your body’s way of saying, “Hey, I’m scared.”
And if you’re around other people, it’s okay to take a step back. Walk outside, excuse yourself, or simply pause. Needing a moment isn’t weakness; it’s wisdom.
🌿 Step 2: Acknowledge the Fear
Once you’ve tuned in, name it. Call it what it is: “This is fear.”
Fear often hides behind irritation, worry, or even numbness. By naming it, you take away some of its power. It’s no longer a vague cloud swirling around in your mind — it becomes something you can work with.
🌿 Step 3: Sweep it Away
Now, use your hands like tools.
Gently sweep them in front of your body, almost like you’re brushing off invisible dust or cobwebs. As you do, imagine you’re clearing heavy, stuck energy out of your field.
Visualize light, openness, and space rushing in to replace what you’ve brushed away.
🌿 Step 4: Anchor Safety
Place your fingertips on your thymus area — that little spot in the center of your chest, just below the collarbone.
Tap gently while repeating to yourself:
“I am safe. I am safe.”
The sound and vibration of your own voice reinforces safety signals in your nervous system.
🌿 Step 5: Allow Space
Give yourself permission to pause. Maybe that means taking a few minutes outside, or simply sitting quietly until you feel your body settle.
Even thirty seconds of space can reset your system.
And remember: the right people in your life will understand if you need a moment. The wrong people won’t — and that tells you something important.
🌿 Step 6: Breathe (The Most Important Step)
Don’t forget to breathe. This step is the heart of it all.
When we’re tense or afraid, our breath usually turns shallow. Without realizing it, we’re telling our body: “We’re not safe.”
Your breath is the switch that flips that signal back.
Imagine this: it’s late in the evening and you get an email from your boss with the subject line, “We need to talk.” You haven’t even opened it yet, but your chest is already tight and your stomach is in knots.
That reaction isn’t about the present moment — it’s about what your mind thinks could happen.
This is when you breathe. Slowly inhale through your nose, letting your belly expand. Exhale fully through your mouth, like you’re releasing steam from a kettle. Each deep breath tells your body: “Right now, I am safe.”
✨ Quick Steps to Remember
Notice the sensations.
Name the fear.
Sweep it away.
Tap: “I am safe.”
Give yourself space.
Breathe deeply.
Fear clearing isn’t about avoiding fear altogether — it’s about giving your body a reliable way to move through it. And the more you practice, the easier it becomes to catch fear early and reset quickly.
