Living in a world of constant stress and worry can be overwhelming. Fortunately, there is a way to combat the effects of modern life: activating the parasympathetic nervous system. The parasympathetic nervous system is the part of the autonomic nervous system that helps regulate bodily functions related to rest, digestion, and relaxation. Here are some simple steps to help you activate the parasympathetic nervous system and surf the ‘relaxation wave’ to stress-free living.
Surfing the ‘Relaxation Wave’: Activating the Parasympathetic Nervous System
The key to activating the parasympathetic nervous system is calming the sympathetic nervous system, which is responsible for activating the body’s “fight or flight” response. Deep breathing is one of the most effective ways to do this. Take a deep, slow breath in and count to three, then exhale slowly, counting to three again. Stay focused on focusing in and out, allowing your body to relax as you take deep breaths.
Another technique is abdominal breathing. Place one hand on your abdomen and the other on your chest. As you inhale, focus on pushing your abdomen out and feel your belly expand as your lungs fill with air. As you exhale, your abdomen should move back in as your lungs empty. Abdominal breathing can help activate the parasympathetic nervous system by focusing on the natural rhythm of your breath.
Simple Steps to Stress-Free Living
Mindfulness is another powerful way to reduce stress and activate the parasympathetic nervous system. When you practice mindfulness, you focus on being aware of the present moment. This can be done through meditation, yoga or simply taking a few moments to appreciate and observe your environment. When you practice mindfulness, you can help quiet your mind and allow your body to relax.
In addition, physical activity can help activate the parasympathetic nervous system. Exercise can help reduce stress by releasing endorphins and “feel good” hormones. Even a short walk can help reduce stress, improve your mood and activate the parasympathetic nervous system.
Living in a world of constant stress and worry can be overwhelming. Fortunately, there are simple steps you can take to activate the parasympathetic nervous system and reduce stress. Take some time to relax and practice deep breathing, abdominal breathing, mindfulness and physical activity to surf the ‘relaxation wave’ to stress-free living.