Part of the Jin Shin Jyutsu A-Z Index
Key Tips to Ease Anxiety and Panic
- Jin Shin Jyutsu panic relief focuses on harmonising FEAR: the ATTITUDE (stuck emotion) behind anxiety and panic.
- The finger sequence (thumb → index → little finger) helps release fear and restore calm.
- Safety Energy Lock 17 (outside of wrist) is a key Jin Shin Jyutsu energy site for panic and nervous-system balance.
- Combining SEL 17 + SEL 18 can quickly settle anxiety symptoms and clear the head.
- The Jin Shin Jyutsu Self-Hug at SEL 26 promotes deep peace and whole-body calm.
- In acute situations, hold the insides of the knees at SEL 1
- These gentle Jin Shin Jyutsu panic holds can be used anytime, anywhere.
Jin Shin Jyutsu for anxiety and panic
Jin Shin Jyutsu anxiety and panic relief begins with understanding FEAR. When we study this Universal Art, we learn that FEAR is at the root cause of ALL ATTITUDES (WORRY, FEAR, ANGER, GRIEF, EFFORT). When fear accumulates in the body, it can disturb breathing, heart rhythm, and nervous-system balance.
Jin Shin Jyutsu uses simple hand holds to restore energy flow and calm the body. Because the hands connect with all energy pathways, holding fingers or specific energy sites on the body can quickly settle anxiety and panic responses.
The best news is that this self-help practice is always available to us. These simple Jin Shin Jyutsu panic holds can be used anytime – during stress, before sleep, or in moments of acute anxiety. With regular practice, they support resilience, inner safety, and the natural flow of life energy.
Watch the Video: Jin Shin Jyutsu for Anxiety and Panic
Finger sequence for relief
One of my favourite Jin Shin Jyutsu exercises to alleviate the attitude of FEAR, and therefore help prevent anxiety and panic from setting in, is the following finger sequence. So simple, even kids can do it.
Just wrap one hand around the other thumb, hold for a couple of minutes, then hold the index finger of that hand, then hold the little finger. You can go back and repeat the sequence once again, or as often as you like in one sitting. Or you can hold each finger for as long as you want. Holding each finger for several minutes can ease anxious breathing, racing thoughts, and emotional tension.
Very often I will do this exercise over and over while I watch TV, or when I am a passenger in a car and my hands are free. It’s amazing how different I feel when I get to my destination: calm, relaxed, and clear-headed.
For the full post and to practice along with the video for this exercise go to: Calm FEAR and ANXIETY with Easy Jin Shin Jyutsu
Key Jin Shin Jyutsu panic hold: SEL 17 + SEL 18
A central Jin Shin Jyutsu panic relief point is Safety Energy Lock 17, located on the outside of the wrist. This site helps balance nerves, calm the mind, and support the heart and chest.
Combining SEL 17 with SEL 18 (base of the thumb) enhances the calming effect. The great thing about this Jin Shin Jyutsu panic hold is that it can be used discreetly in public or during stressful moments. It’s a very natural position, even for those who have no idea what they are doing when they sit or stand in this way.
- Place one hand around the opposite wrist (SEL 17).
- Let the fingers rest at the base of the thumb (SEL 18).
- Hold until calm returns.
For the full post and to practice along with the video for this hold go to: Ease ANXIETY and PANIC with this Jin Shin Jyutsu Hold
Jin Shin Jyutsu for whole-body calm (SEL 26)
When anxiety or panic affects the whole body – restlessness, overwhelm, tension – the Jin Shin Jyutsu HUG offers deep settling.
This position harmonises Safety Energy Lock 26, associated with peace, total life force, and balance for the whole being.
How to HUG MYSELF:
- Place right hand under the left armpit
- Place left hand under the right armpit
- Rest thumbs gently on the chest
Hold quietly and breathe.
This Jin Shin Jyutsu practice for panic can quickly restore a sense of safety and grounded calm.
For the full, expanded post with an additional exercise and video explanation for this hold go to: Give MY SELF a HUG for Peace
Jin Shin Jyutsu for panic when it surges
During a panic surge, breathing and heart rhythm may feel unstable. Jin Shin Jyutsu offers grounding holds for these moments. If one doesn’t bring relief within seconds, move onto the next one and keep rotating, holding for a bit longer each time. To be honest, my go-to first, when I am in a bit of a state, is the insides of knees (SEL 1).
Emergency hold: insides of knees at SEL 1
Cross your arms and place your hands on the inner knees to support breathing and reduce nausea. This gets everything moving down from the head, helping the exhale. It is truly dynamic, and I wish everyone knew about this hold.
Hold SEL 17 (outside of wrist)
This is on the wrist, on the little finger side. This hold balances the nervous system and steadies breath and heart. At the same
Discreet option: little finger
Helpful at the first sign of panic rising or heart racing.
For the full post and video where I explain and show the holds go to: Self Help For ANXIETY and PANIC ATTACKS
Simple daily Jin Shin Jyutsu panic routine
If you suffer from anxiety and panic attacks, don’t wait until it hits you. You can combine these holds into a short calming sequence that you can practice regularly, every day:
- Hold insides of knees at SEL 1
- Hold wrist at SEL 17 and base of thumb at SEL 18
- Self-Hug with SEL 26
- Hold Thumb, then Index Finger, then Little Finger
Practice one side for a few minutes, then the other side.
Adding the Vagus Nerve Flow to the routine
For deeper nervous-system support, you can add the Jin Shin Jyutsu Vagus Nerve Flow to this daily routine. This gentle sequence helps regulate the stress response, support calm breathing, and restore balance to the body and mind – making it a natural companion to the anxiety and panic holds above.
For full instructions and video guidance, see: Support the Vagus Nerve with Jin Shin Jyutsu
Feel the benefits of a regular Jin Shin Jyutsu practice!
If you’d like to practice Jin Shin Jyutsu on a regular basis, I offer weekly group sessions where we get together from all over the world to practice different sequences or flows. They’re online, deeply supportive, surprisingly powerful, and a lot of fun.
You don’t have to be experienced in Jin Shin Jyutsu to join or benefit from this group practice.
For more info see Weekly Group Practice.