Stress Reduction Exercises
Feeling Stressed? Overwhelmed?
Let’s talk about your nervous system!
(Or, just scroll down for helpful exercises and tips.)
The autonomic nervous system (ANS) regulates our body's involuntary functions. It consists of two primary branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). Both systems are crucial for maintaining homeostasis but function in opposing ways.
The Sympathetic Nervous System: The Accelerator
The sympathetic nervous system is often referred to as the "fight or flight" system. It prepares the body to respond to perceived threats by:
Increasing heart rate and blood pressure
Dilating airways to improve oxygen flow
Releasing adrenaline and other stress hormones
Redirecting blood flow from non-essential functions (like digestion) to muscles and the brain
While this response is essential for survival, chronic activation due to stress can lead to various health issues, including anxiety, digestive problems, and cardiovascular disease.
The Parasympathetic Nervous System: The Brakes
In contrast, the parasympathetic nervous system is often termed the "rest and digest" system. Its primary role is to conserve energy and promote relaxation.
Key functions include:
Slowing the heart rate
Stimulating digestive processes
Enhancing recovery and healing
A well-functioning PNS is crucial for long-term health, allowing the body to recover from stress and maintain balance.
The Vagus Nerve: A Key Player in the Parasympathetic Response
The vagus nerve (sounds like Vegas) is the longest cranial nerve and is a critical component of the parasympathetic nervous system. It runs from the brainstem through the neck and down into the chest and abdomen, influencing various bodily functions. Stimulating the vagus nerve can enhance parasympathetic activity, promoting relaxation and well-being.
Here are two easy techniques to help activate your parasympathetic nervous system. The two videos are from a series called Calm With Kyle.
Other ideas for calming stress:
-Put an icepack on your neck or your chest to stimulate your vagus nerve
-Slow Butterfly Taps
-Take a quick walk to stimulate blood flow
-Go outside & put your bare feet on the ground; take deep breaths
-Listen to music that you love and hum along (stimulates vagus nerve)
-Call a friend or family member that you feel connected with
-Love on your cat or dog if you have one
-Dance around to your favorite song
-Shake off your stress; physically shake your hands & arms
If you can, get enough sleep and move your body daily (walking, yoga, arm circles, riding your bike—however you like to and can move!)
I hope this is helpful!
