4 Tips To Help Restore Your Nervous System

For the vast majority of us, modern life is much more comfortable than it was for our ancestors. However, even when we are not actually in danger, specific events can nonetheless cause our fight-flight-freeze response to kick in. Our neurological system can become overworked and require a break as a result of persistent involvement online or work-related stress.

The majority of our daily activities are controlled by the nervous system, which serves as the body's command center. From complex processes like thinking and feeling emotions to basic processes like breathing and seeing, your nervous system does it all. 

However, when panic arises, it can cause our nervous system to get out of whack. These four tips are easy ways to relax and reset your nervous system. 

Unplug 

We’ve heard that reducing screen time can help you get more rest. However, unplugging from your devices can also help give your nervous system a break. Continuous internet use can strain the body and make depression and anxiety worse.

Your phone holds thousands of unread emails, endless photos of strangers showcasing only their best moments in life, and constant notifications. It is a major source of daily stress because of the vast amount of information that is available at our fingertips. 

Try having a specific screen-free day: Set your phone to "Do Not Disturb" and try a new hobby or pastime. Some activities you can try include meditation, gardening, face-to-face socializing, exercising, crafting, and baking. As long as your eyes don’t feel the burn of the light radiating off a screen, you’ll ace your device-free day.

Breathe 

A surprisingly easy and efficient method of calming your nerves is breathwork. When we take slow, deep breaths, we tell our parasympathetic nervous system to calm down, which improves our emotional and mental states. Stress and anxiety can also be released with its support.

It can be beneficial to simply breathe slowly for a few minutes. However, you can go one step further by engaging in pranayama, or yoga breathing. There are numerous variations of this type of breathwork, which can be practiced with yoga postures. 

Breathing from your abdomen while seated in a comfortable position is one approach. Another option you can try is the Ujjayi Pranayama (victory breath) exercise if you're new to breathwork. Close your mouth and breathe in and out through your nostrils while gently tightening your throat. 

Get Cold 

The major nerve of your parasympathetic nervous system, the vagus nerve, may be calmed and stabilized through exposure to cold. According to a 2008 study, your body's fight-flight-freeze response reduces as it acclimates to low temperatures, while your rest-and-digest system improves.

Take a brief shower at home to practice this. If that sounds like too much, start by giving your face a quick cold water splash or briefly submerging in an ice bath.

Sweat it Out 

You can try heat if you prefer it to cold. A long hot bath is incredibly soothing, and for good reason. In fact, taking a warm bath or using a hot sauna can reduce inflammation. In addition, a 2018 study discovered that heating pads helped female patients with stress urinary incontinence feel less anxious.

Next time you need to unwind and regain balance after a stressful event, take a warm bath or a lengthy, hot shower for yourself. If you don't feel like taking a bath, grab a heating pad and place it on any sore spots like your neck or shoulders.

Don’t Let Stress Get the Best of You

Elements of modern culture, like technology, can make our nervous system go into overdrive. It's critical to establish good behaviors that support our ability to mentally prepare for unwanted feelings. 

When you feel panic arise, step away from the usual hustle and bustle of everyday life and take some time for self-care. You’ll thank yourself later. Here are some additional relaxation tips to help you unwind from HelpGuide.org.