Stress is a common problem that can have negative effects on your mental and physical health. Taking the time to relax every day helps manage stress and protect your body from its effects.
The nervous system regulates your movement, sensation, thinking, and emotion. It's made up of the brain, spinal cord, and an intricate web of nerves throughout the body.
An important job of the nervous system is to respond to stress and perceived danger. This is often referred to as the ‘fight or flight’ response.
During a stressful event, your heart rate, blood pressure, and breathing may increase. At the same time, your digestion and immune function may decrease. This response may be necessary in the short term. However, your nervous system can sometimes struggle to return back to normal. Sometimes non-threatening situations can also trigger a stress response. This can sometimes feel uncomfortable and increase anxiety.
Learning how to return your nervous system to normal can help improve your mental health. It can also reduce your risk of long-term health issues caused by stress.
Here are five ways to calm your nervous system and reduce stress:
1. Deep breathing
One of the simplest and most effective ways to calm the nervous system is through deep breathing.
There are no set rules, but one of the most popular techniques is the '4-7-8' technique. The steps are:
- Inhale for 4 counts
- Hold for 7 counts
- Exhale for 8 counts
Start here with this 5-minute practice:
2. Meditation
Meditation is a mindfulness practice. This means keeping a focus on the present moment and observing your thoughts and sensations without judgment.
This practice is usually done while seated or lying down.
You can link meditation with deep breathing by keeping your focus solely on your breath. You can do this practice alone or you can be guided through the process.
Start here with this guided practice:
3. Yoga
Yoga is a mind-body practice that combines body movement, controlled breath, and meditation.
You can expect to move your body into many different poses or stretches during a yoga session. These poses are held from a few seconds to several minutes while focussing on slow, controlled breath.
