Author: Jillean Veroneau, MS. Jillean received her Bachelors in Psychology and Biology from Roger Williams University in 2011 and her Master in Applied Psychophysiology from Saybrook University in 2020. She is currently a Ph.D. candidate in Applied Psychophysiology at Saybrook University.
Editor: AWEAR
In today’s fast-paced world, managing stress and maintaining a balanced nervous system is crucial for overall well-being. Fortunately, you don’t need hours to find balance—just ten minutes or less! Here are some effective techniques to quickly regulate your nervous system and regain a sense of calm and some tips to start your practice.
Deep Breathing
What to Do: Sit or stand comfortably. Close your eyes and take a deep breath in through your nose for a count of four. Hold for a count of four, then exhale slowly through your mouth for a count of six. Repeat this cycle for a few minutes.
Why It Works: Deep breathing activates the parasympathetic nervous system, which helps counteract the stress response and promotes relaxation.
Tool to Try: Use apps like Calm or Headspace for guided breathing exercises.
Grounding Techniques
What to Do: Find a comfortable position and focus on your connection to the ground. Try the “5-4-3-2-1” technique: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Why It Works: Grounding helps bring your awareness back to the present moment, reducing feelings of anxiety and overwhelm.
Tool to Try: The Insight Timer app offers mindfulness exercises, including grounding techniques.
Progressive Muscle Relaxation
What to Do: Tense each muscle group in your body for about five seconds, then release. Start from your toes and work your way up to your head, focusing on areas like your hands, shoulders, and jaw.
Why It Works: This technique helps release physical tension, which can directly impact your mental state by signaling safety to your nervous system.
Tool to Try: Try a guided muscle relaxation session on YouTube or Relax Melodies.
Mindful Visualization
What to Do: Close your eyes and imagine a place where you feel completely safe and relaxed. Picture the details vividly—what you see, hear, and feel in that place.
Why It Works: Visualization helps shift your focus away from stressors and creates a mental escape that promotes relaxation.
Tool to Try: Explore guided visualizations on Smiling Mind.
Hydration and Nutrition
What to Do: Drink a glass of water or have a small, healthy snack like a piece of fruit or a handful of nuts.
Why It Works: Proper hydration and balanced blood sugar levels are essential for maintaining energy and focus, which helps stabilize your nervous system.
Tip: Keep a water bottle handy or use apps like Water Reminder to track hydration.
Ice Stimulation for the Vagus Nerve
What to Do: Gently apply an ice pack or a cold compress to the back of your neck or the area just below your jawline for 30 seconds to a minute.
Why It Works: The vagus nerve plays a key role in regulating the parasympathetic nervous system. Cold exposure can stimulate the vagus nerve, promoting a calming effect and reducing stress.
Tool to Try: Wim Hof Method has resources on cold exposure for vagus nerve stimulation.
Bilateral Tapping
What to Do: Using your fingers, gently tap alternate sides of your body, such as your knees or shoulders, in a rhythmic pattern. You can also use your hands to lightly tap each side of your chest or thighs.
Why It Works: Bilateral tapping helps synchronize brain activity and can facilitate a state of calm by engaging both hemispheres of the brain, promoting relaxation and reducing anxiety.
Tool to Try: The Tapping Solution app offers guided tapping exercises.
Connecting with Nature
What to Do: Step outside and immerse yourself in nature for a few minutes. Whether it's a walk in the park, sitting by a tree, or simply observing the natural surroundings, take in the sights, sounds, and smells of the outdoors.
Why It Works: Exposure to nature has been shown to reduce stress, lower blood pressure, and improve mood. Natural environments help calm the nervous system by providing a break from artificial stimuli and fostering a sense of peace and connection.
Tip: Apps like AllTrails can help you find nearby nature spots.
Binaural Beats
What to Do: Listen to binaural beats through headphones. These audio tracks use two slightly different frequencies in each ear to create a soothing effect on the brain. Spend a few minutes focusing on the sound and let it guide you to a state of relaxation.
Why It Works: Binaural beats can help synchronize brainwave activity, promoting a calming effect and reducing stress levels.
Tool to Try: Use Brain.fm for scientifically designed audio to boost relaxation.
Walking or Light Movement
What to Do: Go for a brisk walk or engage in light movement, such as stretching or gentle yoga. Aim for about 5 minutes of steady, rhythmic motion.
Why It Works: Physical movement helps release endorphins, which act as natural mood lifters. Walking or light exercise increases blood flow and helps to reduce stress hormones, promoting relaxation and a clearer mind.
Tool to Try: Try a quick session on Yoga with Adriene for gentle movement.
Final Thoughts
Incorporating these quick techniques into your daily routine can help you manage stress more effectively and maintain a more balanced nervous system. Remember, consistency is key—practicing these methods regularly will make them even more effective over time. Take a few moments each day to center yourself, and you’ll likely find yourself feeling more calm and centered overall.
