Quick tools: physiological sigh and breathing

Dr. Mike Hart interviews Dr. Russell Kennedy about chronic anxiety as a childhood safety adaptation that never turns off, driven more by a body-based "alarm" than by thinking. Kennedy explains why understanding anxiety and talk-based cognitive approaches often have limited effect because subcortical systems communicate through feeling; alarm sensations trigger the mind to generate worries, which can become dopamine-reinforced and addictive. He discusses sensitivity (often cited as 15–20% of the population), modern stressors like smartphones and social media reducing discomfort tolerance, and high-functioning anxiety in high achievers and physicians, with sleep as a key regulation marker. Kennedy emphasizes reconnecting mind and body and adult self with younger self using somatic techniques (body scanning, hand placement, "sensation without explanation," and the SHOULD acronym), notes trauma can occur without an overtly traumatic life, links dysregulated autonomic states to varied symptoms, and shares rapid tools like the physiological sigh and alternate nostril breathing, plus his "Sanity" app and AnxietyMD resources.

Dr. Russell Kennedy is a physician, author, and anxiety expert whose work explores the deeper roots of chronic anxiety, especially the role of childhood stress, nervous system dysregulation, and the body's stored alarm response. In this episode, he explains why anxiety is not just a thinking problem but a feeling problem, how worry becomes a coping pattern that keeps people stuck, why high performers often live in a state of hidden dysregulation, and how self-connection, somatic awareness, and better sleep can help break the cycle. Through a blend of clinical experience, neuroscience, and personal insight, Kennedy helps listeners better understand where anxiety comes from and what it actually takes to heal it at the root.

Official site:

https://www.dr-russ.com/

Instagram:

https://www.instagram.com/theanxietymd/

YouTube:

https://www.youtube.com/c/DrRussellKennedyTHEANXIETYMD

Therapies Mentioned

Internal Family Systems (IFS):

https://ifs-institute.com/

Somatic Experiencing / somatic therapy:

https://traumahealing.org/

Physiological sigh:

https://www.hubermanlab.com/newsletter/breathwork-protocols-for-health-focus-stress

Alternate nostril breathing:

https://www.health.harvard.edu/healthy-aging-and-longevity/alternate-nostril-breath

Pain / Neuroplasticity Resources

Alan Gordon / Pain Psychology Center:

https://painpsychologycenter.com/our-team

Pain Reprocessing Therapy:

https://www.painreprocessingtherapy.com/

Experts Mentioned

David Goggins:

https://davidgoggins.com/

Joseph LeDoux:

https://www.joseph-ledoux.com/

Dr. Ethan Russo:

https://ethanrusso.org/

Clinical endocannabinoid deficiency paper (PubMed):

https://pubmed.ncbi.nlm.nih.gov/15159679/

Show Notes

00:00 Welcome to the Hart2Heart Podcast

01:19 Anxiety Starts in the Body

03:17 Sensitivity and Modern Stress

05:58 The Dopamine Worry Loop

08:08 Self Connection Over Self Punishment

09:09 High Functioning Anxiety and Burnout

12:41 Redefining Success Internally

17:19 Discipline vs Dysregulation

21:46 Mind Body Child Separation

27:10 Finding the Alarm Sensation

29:16 Somatic Steps to Soothe Alarm

33:18 Why We Should Say Alarm

35:07 Medicine Limits and SSRIs

35:36 Medicine Misses Root Causes

36:57 Trauma Behind Weird Symptoms

38:58 Fibro IBS and Nervous System

42:31 Forgiveness and Doctor Burnout

50:51 Biohacking Anxiety Spiral

56:56 Somatic Healing and Spirit

01:02:50 Psychedelics Need Foundation

01:03:39 Physiological Sigh Tools

01:06:24 App Plug and Farewell

The Hart2Heart podcast is hosted by family physician Dr. Michael Hart, who is dedicated to cutting through the noise and uncovering the most effective strategies for optimizing health, longevity, and peak performance.

This podcast dives deep into evidence-based approaches to hormone balance, peptides, sleep optimization, nutrition, psychedelics, supplements, exercise protocols, leveraging sunlight, and de-prescribing pharmaceuticals — using medications only when absolutely necessary.

Beyond health science, we explore the intersection of public health and politics, exposing how policy decisions shape our health landscape and what actionable steps people can take to reclaim control over their well-being.

Guests range from out-of-the-box thinking physicians such as Dr. Casey Means (author of "Good Energy") and Dr. Roger Sehult (Medcram lectures) to public health experts such as Dr. Jay Bhattacharya (Director of the National Institutes of Health (NIH) and Dr. Marty Mckary

(Commissioner of the Food and Drug Administration (FDA) and high-profile names such as

Zuby and Mark Sisson (Primal Blueprint and Primal Kitchen).

If you're ready to take control of your health and performance, this podcast is for you.We cut through the jargon and deliver practical, no-BS advice that you can implement in your daily life, empowering you to make positive changes for your well-being.

Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart