Have you ever wondered why your heart pounds and your voice shakes before you can stop it — even when you know you’re overreacting? You’re not broken. Your brain is simply doing its job.

At the center of this process is the amygdala, a small almond-shaped structure in your brain responsible for scanning for threats. When it senses danger — whether real or just perceived — it triggers a chain reaction: increased heart rate, shallow breathing, muscle tension. Your prefrontal cortex, the rational part of your brain, takes a back seat while your survival system takes over.This process kept our ancestors alive.

The problem is that our brains often can’t tell the difference between a saber-toothed tiger and a tense email from our boss.

How to Rewire the ResponseGood news: neuroscience shows we can teach our brains new patterns. When you notice a trigger:

1.Pause and name it: “I’m feeling angry.” Naming the emotion helps calm the amygdala.

2.Breathe deeply: Inhale for 4, hold for 4, exhale for 6. This signals safety to your nervous system.

3.Ground yourself: Look around and name five things you see. This brings you back into the present moment.

Over time, these practices strengthen the connection between the prefrontal cortex and amygdala — giving you back control over your reactions.

Download my free Trigger Tracker Worksheet (from Red Flag Reset) to log your patterns and see how your brain reacts in different situations. Awareness is the first step toward freedom.