| It’s normal to occasionally experience tension or anxiety. Everyone experiences it. But high stress can have an impact on your body, particularly your autonomic nervous system, the part of your body responsible for regulating your breathing, heart rate, blood pressure, and digestion. You can control your nervous system and take proactive measures to improve your well-being, reduce stress, and lead a more balanced life. |
| How to regulate your nervous system: |
| 1. Try a physiological sigh or other breathing exercises |
| A physiological sigh is a natural deep breathing pattern consisting of two quick inhales followed by a longer exhale. It can help calm the sympathetic system and activate the parasympathetic system. |
| 2. Move your body |
| Exercise can be a great way to relieve stress and regulate the nervous system. Take a walk, practice yoga, or dance around your living room to your favorite song. Physical activity may help release tension and help your body feel more relaxed. |
| 3. Use a weighted blanket |
| A weighted blanket may activate your parasympathetic nervous system through deep pressure touch. This form of therapy uses touch and feeling sensations as a calming technique. The combination of a weighted blanket and the activation of your parasympathetic nervous system can help to naturally relax your body and calm your mind. |
| 4. Meditate to help calm your mind |
| Meditation can offer many benefits, including helping to reduce stress and restore the nervous system. Try sitting in a quiet space, closing your eyes, and focusing on your breath or a calming phrase. This may help center your thoughts and calm your mind. |
| 5. Introduce mindfulness into your routine to help reduce stress |
| Focusing on mindfulness, or being present in the current moment can be therapeutic and help ground you and remind you to exist in the now. Try grounding yourself by feeling the earth beneath your feet, the texture of an object in your hand, or the feeling of wind against your skin. |
| 6. Sing or laugh |
| Singing and laughing can both stimulate the vagus nerve, the main nerve in your parasympathetic nervous system, which can help you feel relaxed. Singing and laughing also increase your intake of oxygen, which can help with improving energy and mood. |
| 7. Give yourself a massage or a hug |
| Touch can be a powerful tool for relaxation. Give yourself a healing massage by gently rubbing your temples, neck, arms, or feet, where stress can often be stored. Or try wrapping your arms around yourself for a hug, which can provide comfort and a sense of security. |
| 8. Try tapping |
| Emotional Freedom Technique (EFT) is an emerging practice that involves gently tapping specific points on your body while focusing on a calming phrase. Some common areas to engage in tapping include the outer palm, center of your forehead, below your nose, and below your lip, just to name a few. |
Anna Godfrey 