Daily Techniques To Calm The Nervous System

Are you overwhelmed? Stressed? Too busy? It makes sense that the key to minimizing stress is to first become aware of it. Workplace stress, the deadline stresses, the stress of being a parent or relationship stress. Whatever it might be, we can not change what we can not see.

We have some practical tips and advice for things we can do on a daily basis to help alleviate the symptoms of stress when we notice it’s there, from Daniel O’Shaughnessy, author, Wellness Coach, Functional Nutritionist and Breathwork Practitioner. 

Stress can keep us from truly living our lives and it can be the factor that we are making poor choices. So starting calming your nervous system will only do you good and in the long run, surely these relaxation methods and awareness will promote overall well-being. When the nervous system becomes overstimulated, it can be challenging to relax, focus, and handle daily pressures effectively. Our primitive survival brain takes over. A strange being infiltrates our body and clouds our mind. We react to issues from a place of fear. We are mired in our fight-or-flight reactionary circuitry. We are not thinking, only reacting.

Here are some techniques to help soothe the nervous system and reduce stress.

Engaging in deep, diaphragmatic breathing can activate the parasympathetic nervous system, promoting relaxation. Try inhaling deeply through your nose for a count of four, holding for a count of four, and exhaling slowly through your mouth for a count of six. Repeat this cycle several times until you feel calmer. If you’re particularly anxious, try doing this lying on your front, which can help you breathe deep into your abdomen.

This technique involves tensing and then slowly releasing each muscle group in the body, starting from your toes and working up to your head. This practice helps to release physical tension and promotes a sense of overall relaxation. Another technique is using guided meditation such as Yoga Nidra. This is a guided meditation practice that promotes deep relaxation and stress relief. It involves lying down in a comfortable position while being led through a series of body scans, breathing exercises, and visualizations. The practice helps activate the parasympathetic nervous system, reducing tension and calming the mind. Despite its name, you remain in a state between wakefulness and sleep, allowing your body to rest deeply while maintaining awareness. Yoga Nidra is an effective tool for reducing stress, improving sleep quality, and supporting emotional balance.

Grounding techniques can help bring your focus back to the present moment and reduce feelings of anxiety. A simple grounding exercise is sitting or lying down, closing your eyes, and imagining your hands and feet growing roots like a tree, going deeper and deeper into the earth’s core, anchoring you to the earth as you breathe deeply.

Practicing mindfulness involves focusing on the present moment without judgement. One effective mindfulness exercise is the “5-4-3-2-1” technique: identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise helps ground you in the present moment and reduces anxiety.

Spending time in nature and engaging in gentle physical activity can significantly reduce stress levels. Activities like walking, gardening, or simply sitting outdoors can provide a calming effect on the nervous system. Try to do this without scrolling on your phone because this can excite the nervous system.

Find activities that personally bring you comfort and relaxation, such as listening to soothing music, taking a warm bath with Epsom salts, reading a book, or engaging in creative activities like drawing or knitting.

Speaking to yourself with warmth and compassion can help shift negative self-perceptions and create a deeper sense of safety within your own body. Try placing your hands on your heart or gently stroking your arms, shoulders, or legs while repeating affirmations like “I love myself,” “I am safe,” or “My body is worthy of kindness.” Your body listens to what you say about it. If you speak to yourself with criticism and negativity, your nervous system stays in a heightened state of stress. But when you speak with kindness and reassurance, your body begins to feel safe and supported.

This article originally appeared on Your Coffee Break.