In our ever changing modern world, our nervous systems are bombarded with stimulus every day. Even in our relationships, the people we surround ourselves with affect our nervous system deeply. You probably are reading this while on the path to deeper self discovery. Our emotions and deeper body resonance give us clues into how our nervous system is running at any given moment. When we regulate our nervous system, naturally our mental, emotional and physical health will improve. In this article, I’ll provide various tools and techniques can help manage stress, balance emotions, and improve overall well-being.
Here are seven effective tools for regulating the nervous system, along with detailed explanations and practical tips:
Mindfulness Meditation
Mindfulness meditation is a transformative practice that invites you to focus your attention on the present moment, allowing you to observe your thoughts, feelings, and bodily sensations without judgment. This non-reactive awareness cultivates a deep sense of calm, making it an effective tool for reducing stress. As you learn to simply be with your experiences, you can better manage the stress response, creating space for clarity and relaxation in your busy life. This approach not only calms the mind but also enhances your emotional regulation, empowering you to recognize and navigate your emotions more effectively. Learn more about the benefits of Meditation and WHY you should start asap here.
To begin your mindfulness meditation practice, aim to set aside 10-20 minutes each day. Find a comfortable seated position, close your eyes, and focus on your breath or a specific object. As thoughts and sensations arise, notice them without getting entangled in their narrative; this awareness fosters a greater understanding of your mental processes. In How to Meditate like a Goddess, I share 5 more meditation techniques that you can incorporate into your spiritual wellness routine. Check out the book here.
There are also fantastic apps like Headspace, Calm, and Insight Timer that provide guided meditations to help you stay on track. With regular practice, you’ll likely experience enhanced focus, increased attention span, and improved mental clarity, enriching both your daily life and overall well-being.
Deep Breathing Exercises
Deep breathing exercises are a simple yet powerful way to activate the parasympathetic nervous system, which promotes relaxation and helps counteract stress. By focusing on slow, deep breaths, you can significantly lower your heart rate and reduce blood pressure, creating a sense of calm that permeates both your mind and body. This practice not only alleviates anxiety but also enhances oxygen flow throughout your system, supplying your brain and body with the vital energy they need to function optimally. With just a few minutes of dedicated breathing, you can cultivate a profound sense of well-being.
To get started, consider using the 4-7-8 method: inhale deeply for 4 seconds, hold your breath for 7 seconds, and then exhale slowly for 8 seconds. This technique encourages mindfulness and allows you to fully engage with your breath. Aim to practice this exercise 2-3 times a day or whenever stress begins to creep in. Here are some helpful and fantastic apps, Breathwrk and Breethe that offer guided sessions to help you master your breathing technique. With consistent practice, you’ll find that deep breathing not only promotes relaxation but also enhances your overall resilience to life’s challenges.
Yoga
Yoga is the science of living well which combines physical postures, breath control, and meditation to balance the mind and body. Yoga which is powerful tool that anyone can incorporate into daily life. Contrary to popular belief, yoga is beyond poses, flexibility and stretching. Yoga integrates our physical, mental and spiritual wellbeing with the purpose of revealing higher states of consciousness. This system promotes an authentic mind-body connection.
The benefits of yoga, a therapeutic practice is among the following:
- Reduces Stress: Yoga poses and deep breathing promote relaxation.
- Enhances Flexibility: Improves physical flexibility and reduces muscle tension.
- Promotes Mind-Body Connection
- Improves Circulation
- Reduces tension
- Boosts self-esteem
- Creates a sense of well-being and calmness
- Improves concentration and creativity
When it comes to the actual practice, it’s beneficial to start with foundational poses that promote flexibility, strength, and balance. Beginners might focus on basic asanas like Downward Dog, Child’s Pose, and Mountain Pose, gradually exploring how each pose feels in the body. Many find it helpful to follow guided classes, either in-person or online, as these can provide structure and expert instruction. I personally use Glo and Down Dog. Listening to your body is crucial; it’s perfectly fine to modify poses or take breaks as needed. Establishing a regular routine, even if it’s just a few minutes a day, can lead to significant improvements in your physical and mental well-being over time. As you deepen your practice, you’ll discover not only increased strength and flexibility but also a profound sense of inner peace and mindfulness that can enrich all areas of your life.
Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation (PMR) is a powerful technique designed to help individuals combat physical tension and promote deep relaxation. By systematically tensing and then relaxing different muscle groups, PMR not only alleviates stress but also fosters a greater awareness of bodily sensations. This practice encourages you to identify where tension resides, often in places they hadn’t noticed before. With regular practice, you can expect to see significant reductions in muscle tension, making it easier to navigate daily stresses. I personally use the PMR technique before bed with these Deep Sleep Good Night Affirmations.
Incorporating PMR into your routine can lead to improved sleep quality, as the relaxation techniques prepare both the body and mind for restful slumber. To practice, start from your feet and work your way up to your head, tensing each muscle group for about five seconds before relaxing for thirty. Consistent practice—whether daily or as needed—can transform your approach to stress management. Utilizing apps like PMR Relaxation App and Relax Melodies can enhance your experience, providing guided sessions and calming sounds to deepen your relaxation journey. Embracing PMR is not just about relaxation; it’s a step toward a more mindful and aware existence.
Reiki Energy Healing
Reiki is a transformative and non-invasive healing practice that employs both hands-on and hands-off techniques to promote chakra cleansing, stress reduction, and auric expansion. Rooted in the belief that a universal life force flows through all living things, Reiki practitioners channel this energy to facilitate healing and balance. The practice emphasizes the interconnectedness of all beings, whether it’s a person, an animal, a plant, or even an inanimate object. By tapping into this universal energy, Reiki practitioners aim to restore harmony and foster an environment where healing can occur naturally. This holistic approach not only addresses physical ailments but also nurtures emotional and spiritual well-being.
At its core, Reiki is grounded in the concept of the Love Vibration, which suggests that the essence of the universe is based on love and compassion. During a typical session, the practitioner creates a serene atmosphere, allowing the recipient to relax deeply while the healing energy is transmitted. This process can help release blocked energy within the chakras, alleviate stress, and enhance one’s overall vitality. Many individuals report feelings of profound relaxation and emotional release during and after sessions, often experiencing clearer thinking and a renewed sense of purpose. Whether seeking healing for themselves or extending that energy to others, animals, or even plants, Reiki serves as a gentle reminder of our inherent connection to the universe and the powerful potential of love as a healing force.
The Benefits of Reiki:
- Calms the nervous system
- Releases blocked chakras and emotional energy
- Channels universal love energy to your being
- Lightens & strengthens your aura
- Non-invasive and can be performed at a distance
If you align with my energy, I’d love to share space with you. I offer Reiki Healing Sessions both in-person and distance (online).
Sound Therapy
Sound therapy has been utilized for centuries, it harnesses the power of sound frequencies to promote relaxation and healing. Using tools such as singing bowls, tuning forks, gongs, and even modern sound machines, sound therapy works to create a harmonious environment that helps calm the mind and soothe the body. The vibrations produced by these instruments can help release built-up tension, reduce anxiety, and enhance overall well-being. Many people find that immersing themselves in these calming sounds can lead to a deeper state of relaxation, fostering a more profound connection with themselves.
To get started with sound therapy, consider setting aside a dedicated time for your practice in a quiet, comfortable space. You may begin with a simple sound bath, where you can lie down and listen to soothing sounds for 20-30 minutes. There are numerous online resources and apps that offer guided sound therapy sessions, making it easy to incorporate into your daily routine. Experiment with different instruments to discover which resonates with you most, whether it’s the deep tones of a gong or the gentle chimes of a singing bowl. With regular practice, you’ll likely experience benefits such as improved mood, enhanced focus, and a greater sense of peace in your daily life.
Nature Walks
Never underestimate the power of a walk. Not only do walks calm your nervous system, they increase blood circulation, focus the mind and reconnect us with the outside world. I love walks for their dualistic nature, walking is best outdoors in a natural environment which helps awaken our inner environment. Imagining stress, worry or any other emotions melting away with every step. By taking a leisurely walk outdoors to reconnect with the natural environment, you will simultaneously reconnect with the world within yourself.
When we combine physical activity with nature there are major mood-boosting effects. Have you ever heard the saying, “you never regret a workout.” I’d like to add to that, you’ll never regret a nature walk (or walk in general). Our nervous system is where stress can live in the body. Nature exposure has been shown to lower cortisol levels and reduce stress. One of the pivotal reasons, nature walks are transformative is the mental clarity that follows. I personally experience my best creative ideas and epiphanies on walks. These help foster mental relaxation and clarity.
Begin incorporating walks into your daily life. If you live in a walkable city, town or neighborhood that is perfect. For the added benefit of nature, explore natural settings in your area like local parks or trails. I love to use there two apps: AllTrails, Nature Finder. It’s best to aim for 30 minutes of walking in nature 2-3 times a week. Then you can fill in the rest of your week, with walks in your neighborhood. Elevate your walk with your favorite podcast, ted talk or calming music. Listen to my podcast Saitations with Saira Embra now streaming everywhere.
Conclusion
These 7 tools and techniques that offer a variety of ways to regulate the nervous system, each with unique benefits and methods of practice. Whether you’re looking for daily routines or specific stress-relief techniques, integrating these practices into your life can help you manage stress, balance emotions, and enhance overall well-being. We are each unique beings, there is no one size fits all when it comes to our wellbeing. Feel free to explore each tool and find what resonates best with your personal needs and lifestyle.
Till the next one ~ Sai 🪬
