How To Activate the Parasympathetic Nervous System
Too much stress and anxiety can be harmful.When you feel stressed, your body releases hormones that make you fight, flight, or freeze.Your parasympathetic nervous system calms and relaxes you after the threat is over.Sometimes the system can become out-of-balance and put you on high alert.You may be able to feel calm by doing relaxation exercises, making lifestyle changes, and exercising.You should feel more relaxed if you do these things frequently.
Step 1: To feel calmer, run your fingers over your lips.
When you touch your lips, the parasympathetic fibers are stimulated.The nerve fibers are activated when you slide 1 or 2 fingers over your lips.It's time to feel more calm.Make sure you keep your hands clean.If you prefer, apply lip balm first to help your fingers slide over your lips.This won't cure your stress or make you feel a bit more relaxed.
Step 2: To calm yourself, do deep abdominal breathing exercises.
It stimulates your parasympathetic nervous system and can quickly relax you.Slowly pull air into your lungs by putting your hand on your stomach.As you take a deep breath, you should feel your stomach rising.Hold your breath for 1-2 seconds when your lungs are full.Take 5 slow deep breaths.After you do deep breathing, you should be more relaxed.You might need to do it several times a day to deal with stress."box breathing" is something to try.Hold your breath at the "top" for four counts, exhale and then breathe in for the rest of the count.
Step 3: Look at it from a different point of view.
A peaceful beach, a sunny hillside, or a mountain stream are some of the images you can choose.Picture yourself in this place when you feel stressed.Imagine what it would be like to be there.You could imagine yourself on a beach watching the water come in.Remember the sounds of ocean waves and seabirds, as well as the scent of the ocean.Imagine a gentle sea breeze taking care of your skin and salty air on your tongue.It doesn't work for everyone, but visualization can be effective.This technique might not work for you if you can't picture yourself somewhere else.
Step 4: Do progressive muscle relaxation.
Take several deep breaths as you lie down.Start at your toes and tense your muscles for 1-2 seconds.If you want to tense and release, move to the next muscle group.Continue releasing your muscles until you reach your head.Your body should feel calm after you release your muscles.It is possible to do this when you are feeling stressed or sleepy.You should pay attention to the minute areas of tension in your body.
Step 5: There is a massage for full body relaxation.
A massage therapist can offer a therapeutic massage.They can help you relax by working out the tightness in your muscles.Search online for a massage therapist in your area.A massage can help you calm down.You might want to get them frequently to help you stay calm.
Step 6: Take a break in nature.
Being in nature causes your body to calm down.If you want to go for a short hike, sit and relax in the sunshine.There are trees, plants, and animals around you.Even a short amount of time in nature can help you feel calmer, but you should spend at least 30 minutes outdoors every day.Being in nature is relaxing.If you don't like going outside, it might not work for you.
Step 7: Use your mind.
Being focused on the present can help your parasympathetic nervous system.If you want to be more conscious, do a single task at a time.You can use your 5 senses to root yourself in the moment.If you want to do 2 job tasks at the same time, don't do anything during meals.It's best to focus on one thing at a time.To get your 5 senses activated, focus on what you see, hear, smell, and taste.You might say, "I see colorful flowers on the hillside, smell the scent of honeysuckle, hear the wind whistling through trees, and I taste my cherry lip balm."
Step 8: Meditate for a while.
Meditating daily helps you naturally calm down, and focusing on a calming word provides even more benefits.Choose a word that helps you relax, like "Calm," "Breathe," or "Peace." Then, sit in a comfortable position, close your eyes, and focus on your breath.Say your calming word as you exhale.You can do this for 10 to 30 minutes every day.When you are feeling stressed or anxious, do a quick 5-minute meditation.
Step 9: Say a prayer that is repetitive.
If you are a spiritual or religious person, prayer may help you.If you repeat a meaningful prayer over and over again, this will work for you.You should sit or stand in a position that feels comfortable to you and then recite your prayer.You can say The Lord's Prayer 10 times or a Buddhist prayer for peace.
Step 10: There are people who make you feel calm.
Being around people you love and care about makes you calm.Get advice from a friend when you are stressed out.You should schedule time with your friends and family.When you are dealing with a lot of stress, you might call your friend or meet your sister for coffee.If you want to feel relaxed and calm, choose people who are calm.Each week, schedule at least one activity with your loved ones.You can host a game night, enjoy a family dinner, or bowling with your friends.
Step 11: You can help manage your stress levels by engaging in a relaxing hobby.
Working on a hobby is a relaxing way to spend time.Painting, knitting, doing puzzles, or playing a team sport are hobbies that you lose yourself in.If you want to engage in your hobby, schedule time during the week.It is possible to pick a hobby during times of stress.You could come home from work and draw or build birdhouses.
Step 12: Exercise.
Regular exercise helps you manage your stress, and you can engage in exercise right after an event that calms you down.It is easy to do an exercise if you choose one that you enjoy.30 minutes of exercise every day will help you relax.You can go for brisk walks, swim, run, play a team sport, take dance classes, or go to the gym.
Step 13: Do yoga.
You can connect with your breath with yoga.You can take a yoga class, follow along with a video workout, or learn a few poses using online resources.When you are feeling overwhelmed, do yoga every day.You can learn a lot from video workouts and online resources, but a yoga teacher can help you make sure you are doing the poses correctly.Try to watch videos that show you how to do poses.Pick a few poses that are easy for you and do them for 5 to 10 minutes a day.As you improve, expand your practice.
Step 14: Tai chi can be used to be active.
Tai Chi is a form of martial arts where you do slow movements in a continuous motion.It is very calming and gentle on the body.Follow along with a video in a tai chi class.Search online for tai chi classes in your area.