- Malavika
Intern, Mind Splatters, July-Aug 2023
Do you find your body tensed up and on edge most of the time, even when you’re not particularly stressed? If yes it’s very likely that you have a dysregulated nervous system.
What is a dysregulated nervous system?
A dysregulated nervous system results from living with prolonged stress responses. These reactions handle threats via fight, flight, or freeze. The autonomic nervous system manages involuntary processes in our body, including stress. It comprises the activating sympathetic system and calming parasympathetic system.
In our fast-paced world, persistent stress keeps the sympathetic system active, impacting our mental and physical health adversely. Learning techniques to activate the parasympathetic system is crucial to shift from life in survival mode to one where we live and thrive. So here are 10 ways to regulate your nervous system by activating your parasympathetic nervous system
1. Physiological sigh
Whenever you notice tension in your body or feel stressed, take two inhales through your nose and let out the air through a long extended exhale through the mouth like sighing. Repeat this couple more times before you return to your normal breathing rate. Did you know that long exhales act as a cue to activate our parasympathetic system and hence reduce the intensity of stress.
2. Cuddle someone/something
Hugging someone you love or a pet has been shown to activate your parasympathetic response, by releasing hormones such as oxytocin thereby promoting relaxation and reducing blood pressure. If there’s no one to cuddle don’t worry cuddling with a soft pillow, blanket or stuffed animal can also help you relax.
3. Listen to sounds around you
Listen and notice all the different sounds you can hear in the present moment and pay close attention to them and name them. This is a simple grounding exercise to bring you back into the sensations in the present moment.
4. Put on music and sing along
Though this may sound silly, singing aloud alone or along with your favorite songs has been shown to engage various parts of the brain to promote the release of endorphins, which are natural mood enhancers and also encourages you to breathe deeply.
5. Give yourself a massage
Use kneading motions to gently squeeze and release muscles in areas such as shoulders, neck, back, legs, and hands. Use circular motions with your fingers to massage pressure points on your hands or feet. Giving massages to yourself is an excellent way to let go of stress as it promotes muscle relaxation and increases blood flow.
6. Yawning
Scientists say that yawning signals your parasympathetic system to activate, resulting in stress reduction and lower blood pressure. Deliberately yawning along with gentle stretching can be used to reduce the stress in our body.
7. Take a hot shower
Taking a hot water bath or shower helps as the warm water increases blood flow to the skin and also helps to dilate blood vessels and decrease heart rate.
8. Yin yoga
Yin Yoga is a slow-paced style of yoga that focuses on deep stretching and relaxation. It involves holding poses for an extended period, typically 3 to 5 minutes or more, allowing the body to gently open up and release tension. Select Yin Yoga poses then hold the pose, relax your muscles, and allow gravity to gently stretch the connective tissues. Observe your sensations, when you're ready to come out of a pose, do so slowly and mindfully.
9. Visualization
Close your eyes and imagine a serene, tranquil scene. As you breathe deeply, envision each inhale bringing a sense of calm and each exhale carrying away tension, allowing your body to enter a state of relaxation and balance.
10. Belly breathing
Placing one hand on your chest and the other on your abdomen, breathe in deeply through your nose and feel your belly rise and expand, allowing your diaphragm to fully engage. Exhale even more slowly through your mouth, feeling your abdomen fall as you release the breath.
So try out these exercises not just when you’re stressed but also whenever you have the time, to activate your parasympathetic nervous system and ensure you don’t stay stuck in your flight, fight or freeze response.
this is such a helpful read!
Wonderful read indeed! Definitely gonna start applying these things
This is such a helpful read!
The clip art makes it so much more fun to read!
Such an insightful read!