Ways To Calm Your Nervous System

The nervous system, a complex network of nerves and cells that governs our body’s responses to the world around us. It’s what allows us to react to danger, to feel emotions, and to interact with our environment. However, when our nervous system becomes overactive, it can lead to feelings of anxiety, stress, and unease. If you’re looking for ways to calm your nervous system, you’re in the right place.

Let’s start with the basics. Our nervous system is composed of two main branches: the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is responsible for our “fight or flight” response, while the parasympathetic nervous system promotes relaxation and calmness. When we’re under stress, our sympathetic nervous system takes over, releasing stress hormones like cortisol and adrenaline into our system. These hormones prepare our body for action, increasing our heart rate, blood pressure, and respiration. However, when we’re not actually in danger, this response can become overwhelming, leading to feelings of anxiety and jitteriness.

So, how can we calm our nervous system and promote a sense of relaxation? One effective way is through deep breathing exercises. When we breathe deeply, we stimulate our parasympathetic nervous system, which helps to counterbalance the effects of our sympathetic nervous system. To try this, find a quiet, comfortable spot to sit or lie down, and focus on taking slow, deliberate breaths. Inhale deeply through your nose, filling your lungs completely, and then exhale slowly through your mouth. Repeat this process several times, feeling your body relax with each breath.

Another approach is to engage in physical activity. Exercise is a great way to reduce stress and anxiety, as it helps to burn off excess energy and promote the release of endorphins, also known as “feel-good” hormones. However, not all exercise is created equal. High-intensity activities like running or weightlifting can actually exacerbate anxiety, as they stimulate our sympathetic nervous system. Instead, try gentler forms of exercise like yoga, tai chi, or walking. These activities promote relaxation and flexibility, while also helping to reduce stress and anxiety.

In addition to these methods, there are several other techniques that can help to calm the nervous system. One of these is progressive muscle relaxation, which involves tensing and relaxing different muscle groups in the body. To try this, start by finding a comfortable position, either sitting or lying down. Then, tense the muscles in your toes, holding for a few seconds before releasing. Move up through your body, tensing and relaxing each muscle group in turn, including your feet, calves, thighs, hips, back, shoulders, arms, hands, neck, and head. As you release each muscle group, feel the tension melting away, and imagine yourself becoming more relaxed and calm.

Mindfulness meditation is another powerful tool for calming the nervous system. This involves focusing your attention on the present moment, without judgment or distraction. To try this, find a quiet, comfortable spot to sit, and close your eyes. Bring your attention to your breath, feeling the sensation of the air moving in and out of your body. When your mind wanders, gently bring it back to your breath, without judgment or frustration. Continue this process for several minutes, feeling your body relax and your mind calm.

Now, let’s talk about the role of nutrition in calming the nervous system. A healthy diet rich in whole foods, fruits, vegetables, and whole grains can help to support our nervous system, while a diet high in processed and sugary foods can exacerbate anxiety and stress. Some specific nutrients that are particularly beneficial for calming the nervous system include omega-3 fatty acids, found in foods like salmon and walnuts, and GABA, an amino acid that acts as a natural tranquilizer. Other calming nutrients include magnesium, found in dark leafy greens and nuts, and vitamin B5, found in avocados and sweet potatoes.

In terms of lifestyle changes, getting enough sleep is crucial for calming the nervous system. When we’re sleep-deprived, our body’s stress response is heightened, making us more prone to anxiety and jitteriness. Aim for 7-9 hours of sleep per night, and establish a relaxing bedtime routine to help signal to your body that it’s time to wind down. Avoid stimulating activities like watching TV or scrolling through your phone before bed, and instead opt for calming activities like reading or taking a warm bath.

Now, let’s address some common questions about calming the nervous system.

In conclusion, calming the nervous system requires a multi-faceted approach that incorporates relaxation techniques, physical activity, nutrition, and lifestyle changes. By trying out different methods and finding what works best for you, you can reduce stress and anxiety, and promote a sense of relaxation and calm. Remember, it’s all about finding balance and taking care of your body and mind. With patience, persistence, and practice, you can calm your nervous system and live a happier, healthier life.