{"id":518,"date":"2025-11-01T14:28:45","date_gmt":"2025-11-01T14:28:45","guid":{"rendered":"https:\/\/neurowithnarri.com\/?p=518"},"modified":"2025-11-01T14:44:24","modified_gmt":"2025-11-01T14:44:24","slug":"anxiety-and-panic-attacks","status":"publish","type":"post","link":"https:\/\/neurowithnarri.com\/index.php\/2025\/11\/01\/anxiety-and-panic-attacks\/","title":{"rendered":"How to Calm Anxiety: Techniques Backed by Neuroscience"},"content":{"rendered":"\n<h4 class=\"wp-block-heading\"><\/h4>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"the-neuroscience-behind-anxiety-and-panic-attacks\">The Neuroscience Behind Anxiety and Panic Attacks<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Anxiety and panic attacks are not just emotional reactions \u2014 they are <em>neural events<\/em>. Your brain, in its attempt to protect you, sometimes mistakes safety for danger.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At the heart of this process is a tiny almond-shaped structure called the <strong>amygdala<\/strong>, your brain\u2019s internal alarm system. When the amygdala detects a potential threat, it sends signals to the <strong>hypothalamus<\/strong>, activating the <strong>sympathetic nervous system<\/strong> \u2014 the body\u2019s \u201cfight-or-flight\u201d response.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This triggers the release of stress hormones like <strong>adrenaline<\/strong> and <strong>cortisol<\/strong>, causing the familiar symptoms of anxiety and panic:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Racing heartbeat<\/li>\n\n\n\n<li>Tight chest or shortness of breath<\/li>\n\n\n\n<li>Dizziness<\/li>\n\n\n\n<li>Muscle tension<\/li>\n\n\n\n<li>Sweating or trembling<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Your body believes it\u2019s in danger, even if your mind knows there\u2019s no real threat. This is what neuroscientists call a <strong>false alarm response<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Table of Contents<\/h2><nav><ul><li><a href=\"#what-happens-during-a-panic-attack\">What Happens During a Panic Attack<\/a><\/li><li><a href=\"#how-to-reduce-anxiety-naturally-backed-by-neuroscience\">How to Reduce Anxiety Naturally \u2014 Backed by Neuroscience<\/a><ul><li><a href=\"#1-breathe-slowly-to-calm-the-brain\">1. Breathe Slowly to Calm the Brain<\/a><\/li><li><a href=\"#2-label-what-you-feel-it-soothes-the-amygdala\">2. Label What You Feel \u2014 It Soothes the Amygdala<\/a><\/li><li><a href=\"#3-ground-yourself-in-the-present-moment\">3. Ground Yourself in the Present Moment<\/a><\/li><li><a href=\"#4-relax-your-muscles-to-signal-safety\">4. Relax Your Muscles to Signal Safety<\/a><\/li><li><a href=\"#5-reframe-the-sensations-fear-to-safety\">5. Reframe the Sensations \u2014 Fear to Safety<\/a><\/li><li><a href=\"#6-train-your-brain-with-consistent-calm\">6. Train Your Brain with Consistent Calm<\/a><\/li><\/ul><\/li><li><a href=\"#retraining-the-brain-to-stay-calm\">Retraining the Brain to Stay Calm<\/a><\/li><li><a href=\"#final-thought-your-brain-can-heal\">Final Thought: Your Brain Can Heal<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"what-happens-during-a-panic-attack\"><strong>What Happens During a Panic Attack<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">During a panic attack, the amygdala becomes <em>overactive<\/em>, flooding the body with emergency signals. Meanwhile, your <strong>prefrontal cortex<\/strong> \u2014 the rational, thinking part of your brain \u2014 goes temporarily offline.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This explains why logic or reasoning doesn\u2019t help much in the middle of panic. The body is simply doing what evolution trained it to do: <strong>protect you<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But here\u2019s the hopeful part:<br>Just as the brain can learn to panic, it can also learn to <em>stay calm<\/em>. This is where neuroscience offers powerful, practical tools to reduce anxiety naturally and regain control.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"how-to-reduce-anxiety-naturally-backed-by-neuroscience\"><strong>How to Reduce Anxiety Naturally \u2014 Backed by Neuroscience<\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\" id=\"1-breathe-slowly-to-calm-the-brain\">1. <strong>Breathe Slowly to Calm the Brain<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Why it works:<\/strong><br>Deep, slow breathing activates the <strong>vagus nerve<\/strong>, which connects your brain to your heart and lungs. When the vagus nerve is stimulated, it sends a signal back to your brain saying, <em>\u201cWe\u2019re safe.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Try this technique:<\/strong><br>The <strong>4-2-6 method<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inhale through your nose for 4 seconds<\/li>\n\n\n\n<li>Hold your breath for 2 seconds<\/li>\n\n\n\n<li>Exhale slowly through your mouth for 6 seconds<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Repeat this for at least 3\u20135 minutes. The long exhale slows your heart rate and rebalances your nervous system, reducing cortisol levels.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83e\udde0 <em>Neuroscience insight:<\/em> Research shows that controlled breathing increases <strong>vagal tone<\/strong>, improving emotional regulation and reducing anxiety long-term.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h5 class=\"wp-block-heading\" id=\"2-label-what-you-feel-it-soothes-the-amygdala\">2. <strong>Label What You Feel \u2014 It Soothes the Amygdala<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Why it works:<\/strong><br>When you name your emotions (\u201cI feel anxious,\u201d \u201cThis is panic\u201d), the <strong>prefrontal cortex<\/strong> re-engages, and amygdala activity decreases.<br>This is known as <strong>affect labeling<\/strong>, and brain imaging studies show it helps calm emotional overreaction.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Try this:<\/strong><br>Say to yourself:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cThis is anxiety. My body is reacting to protect me. I am safe.\u201d<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">This simple sentence reconnects logic and emotion, helping you ground yourself during moments of panic.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h5 class=\"wp-block-heading\" id=\"3-ground-yourself-in-the-present-moment\">3. <strong>Ground Yourself in the Present Moment<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Why it works:<\/strong><br>Anxiety lives in the <em>future<\/em> \u2014 in the \u201cwhat ifs.\u201d Grounding exercises bring your attention back to the <em>present<\/em>, calming the sensory and motor networks that are overactivated during panic.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Try the 5-4-3-2-1 method:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 things you can <strong>see<\/strong><\/li>\n\n\n\n<li>4 things you can <strong>touch<\/strong><\/li>\n\n\n\n<li>3 things you can <strong>hear<\/strong><\/li>\n\n\n\n<li>2 things you can <strong>smell<\/strong><\/li>\n\n\n\n<li>1 thing you can <strong>taste<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This sensory redirection pulls you out of your thoughts and into your body, activating the <strong>parietal lobe<\/strong> \u2014 the part of your brain that orients you in physical space \u2014 and reducing emotional distress.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h5 class=\"wp-block-heading\" id=\"4-relax-your-muscles-to-signal-safety\">4. <strong>Relax Your Muscles to Signal Safety<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">When you\u2019re anxious, your muscles tighten as if preparing to fight or flee. By consciously relaxing them, you send a message of safety to your brain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Try this progressive relaxation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start at your toes. Tense them for 5 seconds, then release.<\/li>\n\n\n\n<li>Move up to your calves, thighs, abdomen, shoulders, face.<\/li>\n\n\n\n<li>Exhale deeply after each release.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This technique reduces activation in the <strong>sympathetic nervous system<\/strong> and enhances <strong>parasympathetic activity<\/strong>, the state of rest and recovery.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h5 class=\"wp-block-heading\" id=\"5-reframe-the-sensations-fear-to-safety\">5. <strong>Reframe the Sensations \u2014 Fear to Safety<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Your physical sensations during anxiety are not dangerous \u2014 they\u2019re protective.<br>Instead of resisting them, reinterpret them as your body doing its job.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Example reframes:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cMy heart is racing because my body thinks I need energy.\u201d<\/li>\n\n\n\n<li>\u201cThis dizziness is from breathing too fast. I can slow it down.\u201d<\/li>\n\n\n\n<li>\u201cI\u2019m safe, even if my body feels on alert.\u201d<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This cognitive shift strengthens the <strong>neural pathway<\/strong> between your <strong>prefrontal cortex<\/strong> (logic) and <strong>amygdala<\/strong> (emotion), reducing panic over time.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h5 class=\"wp-block-heading\" id=\"6-train-your-brain-with-consistent-calm\">6. <strong>Train Your Brain with Consistent Calm<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Your brain changes through <strong>neuroplasticity<\/strong> \u2014 repeated experiences shape new neural pathways.<br>Every time you calm yourself after anxiety, you weaken the fear circuits and strengthen the calm ones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Daily practices that rewire the anxious brain:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mindful breathing:<\/strong> even 5 minutes daily changes brain connectivity.<\/li>\n\n\n\n<li><strong>Regular exercise:<\/strong> boosts serotonin and BDNF (Brain-Derived Neurotrophic Factor), which improve mood and neural growth.<\/li>\n\n\n\n<li><strong>Meditation:<\/strong> increases grey matter in the hippocampus (emotional regulation).<\/li>\n\n\n\n<li><strong>Sleep:<\/strong> essential for restoring balance between the amygdala and prefrontal cortex.<\/li>\n\n\n\n<li><strong>Balanced nutrition:<\/strong> omega-3s, magnesium, and complex carbs help regulate neurotransmitters.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83e\udde9 <em>Remember:<\/em> The goal is not to eliminate anxiety but to teach your brain that it can return to calm safely and quickly.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-stop-a-panic-attack-in-the-moment-step-by-step\">How to Stop a Panic Attack in the Moment \u2014 Step-by-Step<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Recognize what\u2019s happening:<\/strong> \u201cThis is panic, not danger.\u201d<\/li>\n\n\n\n<li><strong>Exhale longer than you inhale.<\/strong> Focus on the breath leaving your body.<\/li>\n\n\n\n<li><strong>Ground yourself:<\/strong> Name objects, colors, or sensations around you.<\/li>\n\n\n\n<li><strong>Soften your muscles:<\/strong> Drop your shoulders, unclench your jaw.<\/li>\n\n\n\n<li><strong>Stay present:<\/strong> The wave of panic always passes within minutes.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">By staying with the sensations instead of fighting them, you prevent the amygdala from re-firing and shorten the attack\u2019s duration.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"retraining-the-brain-to-stay-calm\">Retraining the Brain to Stay Calm<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">With patience and consistency, you can <strong>retrain your brain to interpret stress differently<\/strong>.<br>Neuroscience shows that anxiety reduction is not just emotional healing \u2014 it\u2019s <em>neural rewiring<\/em>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Over time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The <strong>amygdala<\/strong> becomes less reactive.<\/li>\n\n\n\n<li>The <strong>prefrontal cortex<\/strong> grows stronger in regulating emotion.<\/li>\n\n\n\n<li>The <strong>vagus nerve<\/strong> becomes more responsive.<\/li>\n\n\n\n<li>Your baseline stress level decreases.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"573\" src=\"https:\/\/neurowithnarri.com\/wp-content\/uploads\/2025\/10\/Draw-an-image-of-a-brain-with-beautiful-flowers-coming-out-of-it-and-sparkles-1024x573.jpg\" alt=\"calming the brain\" class=\"wp-image-492 size-full\" srcset=\"https:\/\/neurowithnarri.com\/wp-content\/uploads\/2025\/10\/Draw-an-image-of-a-brain-with-beautiful-flowers-coming-out-of-it-and-sparkles-1024x573.jpg 1024w, https:\/\/neurowithnarri.com\/wp-content\/uploads\/2025\/10\/Draw-an-image-of-a-brain-with-beautiful-flowers-coming-out-of-it-and-sparkles-300x168.jpg 300w, https:\/\/neurowithnarri.com\/wp-content\/uploads\/2025\/10\/Draw-an-image-of-a-brain-with-beautiful-flowers-coming-out-of-it-and-sparkles-768x430.jpg 768w, https:\/\/neurowithnarri.com\/wp-content\/uploads\/2025\/10\/Draw-an-image-of-a-brain-with-beautiful-flowers-coming-out-of-it-and-sparkles-1536x860.jpg 1536w, https:\/\/neurowithnarri.com\/wp-content\/uploads\/2025\/10\/Draw-an-image-of-a-brain-with-beautiful-flowers-coming-out-of-it-and-sparkles-1320x739.jpg 1320w, https:\/\/neurowithnarri.com\/wp-content\/uploads\/2025\/10\/Draw-an-image-of-a-brain-with-beautiful-flowers-coming-out-of-it-and-sparkles-600x336.jpg 600w, https:\/\/neurowithnarri.com\/wp-content\/uploads\/2025\/10\/Draw-an-image-of-a-brain-with-beautiful-flowers-coming-out-of-it-and-sparkles.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"wp-block-paragraph\">You\u2019re not suppressing anxiety \u2014 you\u2019re <em>teaching your nervous system what peace feels like<\/em>.<\/p>\n<\/div><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"final-thought-your-brain-can-heal\">Final Thought: Your Brain Can Heal<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">If you struggle with anxiety or panic attacks, know this:<br>Your brain isn\u2019t broken \u2014 it\u2019s overprotective. With every breath, every moment of awareness, you are teaching it a new story:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cI am safe now.\u201d<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">The same brain that learned fear can learn calm.<br>And each time you breathe through the storm, you\u2019re sculpting new neural pathways of peace \u2014 one moment at a time.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-comments\">\n\n\n\n\n\n\t<div id=\"respond\" class=\"comment-respond wp-block-post-comments-form\">\n\t\t<h3 id=\"reply-title\" class=\"comment-reply-title\">Leave a Reply <small><a rel=\"nofollow\" id=\"cancel-comment-reply-link\" href=\"\/index.php\/wp-json\/wp\/v2\/posts\/518#respond\" style=\"display:none;\">Cancel reply<\/a><\/small><\/h3><form action=\"https:\/\/neurowithnarri.com\/wp-comments-post.php\" 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peace.<\/p>\n","protected":false},"author":1,"featured_media":519,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2,189],"tags":[184,188,187,185,125,186,181,183,182],"class_list":["post-518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-neuroscience","category-anxiety","tag-anxiety","tag-anxiety-relief","tag-brain-and-anxiety","tag-how-to-calm-anxiety","tag-neuroplasticity","tag-neuroscience-of-anxiety","tag-panic-attacks","tag-reduce-anxiety-naturally","tag-vagus-nerve"],"jetpack_featured_media_url":"https:\/\/neurowithnarri.com\/wp-content\/uploads\/2025\/11\/Your-paragraph-text-1.png","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/neurowithnarri.com\/index.php\/wp-json\/wp\/v2\/posts\/518","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/neurowithnarri.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/neurowithnarri.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/neurowithnarri.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/neurowithnarri.com\/index.php\/wp-json\/wp\/v2\/comments?post=518"}],"version-history":[{"count":5,"href":"https:\/\/neurowithnarri.com\/index.php\/wp-json\/wp\/v2\/posts\/518\/revisions"}],"predecessor-version":[{"id":525,"href":"https:\/\/neurowithnarri.com\/index.php\/wp-json\/wp\/v2\/posts\/518\/revisions\/525"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/neurowithnarri.com\/index.php\/wp-json\/wp\/v2\/media\/519"}],"wp:attachment":[{"href":"https:\/\/neurowithnarri.com\/index.php\/wp-json\/wp\/v2\/media?parent=518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/neurowithnarri.com\/index.php\/wp-json\/wp\/v2\/categories?post=518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/neurowithnarri.com\/index.php\/wp-json\/wp\/v2\/tags?post=518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}