Do you know how to hack your nervous system?
I do! And using this knowledge, I have shifted from living in an almost constant state of anxiety and 'high alert' to a state of balance and ease. Of course, there are times when I feel stress and anxiety, but knowing how to bring myself back into a calm state has completely turned my life around. This is just one of the ways that yoga has changed my life.
It is a lot of information and not easily summarised in a blog post, but I do offer 1:1 sessions to discuss practical ways to integrate these concepts into everyday life. Here are ten simple ways to bring yourself back to calm if you find yourself feeling panicky, anxious or stressed:
Yawning activates the parasympathetic nervous system and signals the rest and digest processes for the body. Intentionally yawning can still exercise and strengthen this connection if it doesn't come naturally. Interestingly, other mammals like dogs and apes use yawning as a self-regulatory tool.
Breathwork is my go-to tool for supporting the parasympathetic nervous system. Our breath becomes shallow and fast when we are anxious or under threat. So we can show the body everything is all right by intentionally slowing down the breathing. Specifically, focusing on extending the exhale to be longer than the inhale is a sure way to calm down quickly. Counting as you breathe can also be very therapeutic for a racing mind.
Meditation and visualisations can relieve an active stress response. Mantras and affirmations can engage a scattered mind. Imagining a pleasant or calm situation calms the nervous system as if it were happening.
Massage and healing touch can release ani-inflammatory and restorative signals in the body, returning us to a calm state.
Time in nature is scientifically proven to alleviate stress. So find somewhere peaceful and pleasing, and let the wild do its thing.
Humming creates vibrations that massage the part of the vagus nerve that sits near your vocal cords. This activates the relaxation response and tells your parasympathetic nervous system you are okay. Singing achieves a similar result and has the added benefit of some additional breathwork.
Yoga can cause a reduction in heart rate and blood pressure. This is because your brain takes cues from your body (and vice versa), so when your body is calming down, your brain gets the message that all is well.
Restorative hobbies that bring you joy or peace, anything you can focus on that feels refreshing and fulfilling, will get you back into balance.
Gratitude supports dopamine, oxytocin, serotonin and endorphins which offset stress and create resilience.
Connection with loved ones releases oxytocin, and if you feel like a hug, the pressure sends safety signals to the autonomic nervous system.
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