Sometimes life can be too much to handle. Your nervous system frequently takes the brunt of everything, whether you’re juggling a demanding work deadline, managing relationship stress, or just feeling the weight of daily obligations.
Practice Deep Breathing
The parasympathetic nerve system, which is in charge of soothing your body following a stress reaction, is activated by deep, deliberate breathing. The 4-7-8 method (inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds) and diaphragmatic breathing are two techniques that can help lower stress and moderate your heart rate.
The reason it works is that deep breathing decreases cortisol levels and the sympathetic nervous system’s (fight-or-flight) activity. According to a study published in the Journal of Clinical Psychology, deep, calm breathing greatly lowers stress and enhances emotional control.
Use Grounding Techniques
By using your senses, you may ground yourself and return your attention to the here and now. The 5-4-3-2-1 technique, which involves identifying five objects you can see, four that you can touch, three that you can hear, two that you can smell, and one that you can taste, is a widely used approach.
Why it works: Grounding techniques are useful for lowering anxiety and panic symptoms, according to research published in Behaviour Research and Therapy. Grounding helps your body shift out of the fight-or-flight response by diverting your attention from stimuli.
Practice Progressive Muscle Relaxation
Starting from your toes and working your way up, progressive muscle relaxation (PMR) entails tensing and then releasing various bodily muscle groups. This exercise relaxes the mind and relieves physical tension. Why it works: By assisting the body in identifying and releasing tension associated with stress, PMR enhances general relaxation.
Exposure to Cold
Your nervous system can be calmed by putting an ice pack on your chest or splashing cold water on your face. The vagus nerve, which controls the body’s reaction to stress and might aid in promoting relaxation, is stimulated by cold exposure. Such exposure to cold reduces stress and raises vagal tone, according to research published in Frontiers in Neuroscience.
Why it works: The vagus nerve is stimulated to lower heart rate and instruct the body to enter a relaxed state.
Cultivate Mindfulness or Meditation
The practice of mindfulness involves focussing on the here and now without passing judgement. You may regain control over your thoughts and relax your nervous system with just five minutes of mindfulness or meditation.
To try it, close your eyes, focus on your breathing, and observe your thoughts without focussing on them. There are guided sessions in apps like Calm and Headspace.
Gently Exercise
The nervous system can be calmed by simple exercises like yoga, stretching, or a brisk stroll. Endorphins are naturally occurring hormones that lower stress and improve wellness and are released when you exercise. Yoga and gentle exercise have been shown to reduce stress, according to research in Mental Health and Physical Activity.
Use Soothing Sounds
Your body and mind can unwind by listening to white noise, soothing music, or natural noises. This also lowers your cortisol levels, according to a study published in PLOS ONE.
Why it works: Research has shown that specific musical frequencies can promote emotional health and relaxation.
Practice Self-soothing Touch
Simple self-soothing methods can also be beneficial, such as putting your hand over your heart, giving yourself a hug, or lightly massaging your temples.
Why it works: Oxytocin, sometimes referred to as the “cuddle hormone,” is released when one touches oneself and fosters feelings of security and serenity.
Focus on Slow, Mindful Eating
Eating carefully and gently can also be beneficial. Research published in the Journal of Behavioural Medicine highlights how mindful eating can relax the nervous system. Pay attention to the how your meal tastes, smells, and feels. The parasympathetic nerve system, which is necessary for relaxation and digesting, is triggered by this.
Why it works: Your body transitions from fight-or-flight to rest-and-digest mode when you eat slowly.
