Stressed? 4 ways to calm down…
By Happiness Correspondent
Most people seem more stressed these days.
Endless things to do, emails, bills to pay, problems - it all puts our bodies into activating its sympathetic nervous system - commonly known as the "fight-or-flight" response.
This primes us to act quickly in the face of threats by increasing our heart rate, respiration, and blood pressure while shunting blood away from the digestive system.
But there is good news. We can hack this system with some calming techniques.
The key to staying calm and grounded lies in activating the parasympathetic nervous system instead - the "rest-and-digest" response.
The parasympathetic system is like the brake pedal for the body, slowing things down after the sympathetic system's accelerator has been pressed.
It decreases heart rate and blood pressure while increasing digestive activity and relaxation.
Making a conscious effort to engage this system can help induce a state of calm in the face of stress.
So how do we do it? Here are some proven techniques for parasympathetic activation:
1 Slower Longer Deeper Breathing
Taking slow, deep breaths from the abdomen, not the chest, sends a signal to the brain to activate the relaxation response. Try inhaling for a count of 4, holding for 4, and exhaling for 6.
2 Meditation and Mindfulness
Increasingly popular - there are stacks of podcasts and apps to help out there.
3 Move
While intense exercise can encourage the stress response, gentle activities like yoga, stretching, and going for walks can do the opposite by relaxing the body.
4 Positive Relationships
Spending time connecting with friends and loved ones, or even petting an animal, can trigger oxytocin release and parasympathetic activation.
When you feel anxiety rising, instead of powering through with the sympathetic "fight" response, try taking a step back and using these strategies to cool the fires of stress through the calming "rest" response.
Over time, you can train your body's ‘thermostat’ to default to greater parasympathetic engagement.
(Disclaimer: The content on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.*)
