Tips to Calm Your Nervous System
Making changes for better physical & mental health doesn’t have to be hard. These are simple practices (that can take as little as five minutes), but they make a huge difference to our health & wellbeing.
These techniques will activate the parasympathetic nervous system, which is part of our body’s autonomic nervous system. Its partner is the sympathetic nervous system, which control’s our body’s fight or flight response.
The parasympathetic nervous system controls our body’s ability to relax. It helps maintain daily functions like our resting heart rate, our metabolism and our digestive organs. Alongside keeping our mind balanced and calm. When we are in this state, our body begins healing itself.
There are so many small factors which can throw our nervous system into chaos - the busy tube, a long day of zoom calls, presentations etc - and so it’s important to take mindful moments that can bring us back this state of rest & recovery each day.
Extend Your Exhale
One of the quickest ways to activate the parasympathetic nervous system (our rest & recovery state), is to extend our exhale. This is because the vagus nerve, a major parasympathetic nerve, runs from the base of our head down to our digestive organs. Every time we take slow, deep breaths, we activate our vagus nerve and give our body the safety signal. This can quickly stop feelings of panic and anxiety.
Regular Reiki sessions and a committed meditation practice will offer long-term benefits.
Cold Water Dips
Cold water dips, showers or swimming increases the production of our feel-good hormones, decreasing feelings of anxiety and depression with long-term benefits. Regular use can wire our body to remain resilient to external stress. Try filling a bowl with ice water and dipping your face or hands in. This will stimulate the vagus nerve and calm the nervous system (sidenote: it's great for glowing skin too).
Soundscapes
Studies have found that making a gentle "hmm" or "om" sound through closed lips can activate the parasympathetic state. This is a self-soothing practice which can release heavy feelings, slowing our heart rate and regulating our emotions. Alternatively, listening to nature or crystal bowl sounds can work just as effectively.
Healthy Habits to Try
Creating a safe space at home with incense and candles
Diffusing essential oils such as lavender for sleep
Attend regular reiki sessions (online or in-person) and create a dedicated meditation practice
Place a crystal in your car, home, workspace or pocket for extra energy protection
Limit social media use
Ensure you get at least 30 minutes of movement and gentle exercise into each day
Eat a nutrient rich diet
Explore CBT therapy techniques and EFT Tapping to use as a tool in times of stress
