5 ways to reduce stress

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:

1. Inhale for 4 counts
2. Hold for 7 counts
3. Exhale for 8 counts

Start here with this 5-minute practice:

• Breathing Exercises to Relax or Fall Asleep Fast

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:

• Daily Calm | 10 Minute Mindfulness Meditation

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.

While it is relaxing, yoga is not always easy. So, it is best to start slow. Also consider chair yoga.

Or start here with this 10-minute beginner’s practice:

• 10-Minute Yoga For Beginners

4. Progressive muscle relaxation

Progressive muscle relaxation involves tensing and relaxing different muscles in your body. This technique can help to promote relaxation and reduce tight muscles.

Start by tensing a muscle for a few seconds then releasing the tension and relaxing the muscles. Do this across a group of muscles like your shoulders, upper arm, lower arm, hands, and fingers. Repeat this process with different muscle groups throughout the body.

Start with this 10-minute guide:

• Progressive Muscle Relaxation

5. Pets

Owning a pet can have many positive effects on your nervous system. Studies have found that interacting with pets can reduce stress, anxiety, and depression.

Pets can also lower your blood pressure and resting heart rate. Spending time with a pet releases oxytocin, a hormone associated with relaxation and bonding.

Owning a pet can also provide a sense of purpose and companionship. This is beneficial if you are experiencing loneliness or social isolation. While owning a pet is not a substitute for professional treatment, it can be a helpful support to therapy and medication for some people.

Do what works for you

There are many other ways to promote relaxation and reduce stress that work together with these techniques. These include:

• Spending time in nature
• Getting regular exercise
• Practising gratitude
• Engaging in creative activities such as art or music

Overall, it's important to find strategies that work for you. Incorporate these strategies into your daily routine to best support your health.

If you need more information about healthy ageing, you can call our helpful team free today on 1800 951 971.

References

American Heart Association (AHA). (2021, May). 5 ways pets help with stress and mental health. https://www.heart.org/en/healthy-living/healthy-bond-for-life-pets/pets-as-coworkers/pets-and-mental-health

Harvard Health Publishing. (2024, July). Relaxation techniques: Breath control helps quell errant stress response. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

Healthdirect Australia. (2023, September). 7 ways pets improve your health. https://www.healthdirect.gov.au/7-ways-pets-improve-your-health

HelpGuide. (2024, February). Relaxation techniques for stress relief. https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm

National Center for Complementary and Integrative Health. (2022, October). Meditation and mindfulness: Effectiveness and safety. https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety 

How to use this information

LiveUp provides free information to help you make informed decisions about your health. This information is for general and educational purposes only, is not intended to provide a comprehensive guide, and does not replace medical advice. Everyone is different, so some of these tips may work better for you than others. You should use your own judgment and seek medical advice when applying this information to yourself, to determine if it is suitable in your circumstances. Your use of, or reliance on, this information is solely at your own risk. Independent Living Assessment Incorporated is not responsible or liable for any injury, loss, or damage caused as a result of your use of, or reliance on, this information.

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