4 Quick Ways to Calm the Nervous System

Before we get into quick ways to calm the nervous system, let’s go over what the nervous system is. The nervous system is made up of the brain, spinal cord, and a complex network of nerves that affect the entire body. It is the system that sends messages back and forth between the brain and body.  Very simply, the nervous system connects your mind and body. Regulating the nervous system can help reduce pain, calm the mind, and release stress from your body.

1. Here is a quick self-regulating exercise to calm the nervous system using your senses.

Name:

5 things you can see

4 things you can feel

3 things you can hear

(Optional)

Continue by naming:

something you smell

something you taste

2. Touch

Snuggle

Snuggling with your pet or child can be comforting. Let yourself notice their breathing and yours may slow to a similar pace, as well as calm your heart rate.

Hold Hands

You can also try holding hands with a loved one.

Hug

Hugs are my favorite and quickly bring me so much comfort. I recently explained to my husband, Do you know that feeling when the bed feels so extraordinarily comfortable? That is what I feel in your arms.” I am so blessed! I refuse to accept that blessing without immense gratitude. It may sound silly, but, wrapping your arms around yourself and closing your eyes to soak it in can be very helpful too! In fact, there are many things you can do on your own using your sense of touch to calm your nervous system. Trace a finger on your skin, stroke your arms, clasp your hands, or rub your hands slowly back and forth. Tapping is another great tool that we will discuss later.

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3. Change Temperature

            I always think of my friend and doula telling me, when you are showing signs of labor, do the opposite of what you are doing and see if anything changes. Regarding labor, the idea is that if you are having contractions, doing the opposite of what you are currently doing, such as eating something, getting up and walking around, taking a bath, etc., will either let the contractions continue or they will stop if your body is not in true labor. Along the same lines, if my mind and body are overwhelmed and on the edge of panic, I seek cold. Likely because I am hot-natured. Whether it is cold or warm, find what works for you.

Warm

A warm bubble bath might be what your body craves. While bubbles are typical for a bath, you can switch it up with Epsom salts and essential oils to help you relax.

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Cold

For me, cold usually helps snap me back into a place where my mind and body are more cohesively working together. There are many ways to accomplish this. A cold bottle of water in my hands, touching an ice pack, a cool cloth on my neck, or cold air on my skin. I will stand in the shower and switch the water to cold. If it is too intense, start slow, ease the water cooler.

Alternate Temps

You can even switch between the warm and cold water. As a kid, did you ever get in the hot tub just long enough to jump in the pool so that it made the pool feel much colder? That is the feeling, the release of endorphins. I am thankful to live in a place that gets cold enough for snow and, very much, enjoy quick barefoot walks in the snow as well. Many times I employ these methods when the need is high, other times, simply to keep my body and mind in tune.

4. Focused breathing

There are many types of breathing exercises that are very beneficial. We will discuss a variety of these later. You hear people say all the time, “Take a deep breath.” We tend to hold our breath when faced with fear, stress, or worry. It is a natural reaction. Taking a deep breath is a little more than what it sounds like. Yes, when we hold our breath, we need to replace that oxygen throughout our bodies. However, we also need to release carbon dioxide with a slow strong exhale as well.

I spent many days breathing my way through them. Of course, breathing is an involuntary action and we won’t just stop if we don’t think about it. I was stuck in a state of stress, my body was tense, and my mind was keeping a tight leash on the rise and fall of each breath. Shallow breathing only causes more tension in the body and leaves you exhausted. I will share with you the most simple form of breathing that you can remember and do anywhere to calm yourself.

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This is my most used breathing technique. Start by exhaling fully. Then, take a strong deep breath in, completely filling your lungs, expanding your belly and chest fully until you can not take in any more air. Then slowly force the air out of your body from the back of your throat until you can not expel any more air. I like to count how long it takes me to fill myself with oxygen and then double that count for the slow exhale.

To go one step further with this, focus on that fresh cleansing oxygen coming in and reaching every nook and cranny in your body and mind while washing out every little bit of tension and negativity as you release it all in your slow forceful exhale. Stop right now and try it. Let me know how it makes you feel in the comments. Sometimes the exhale is blissful.

Practice these methods anytime your mind and body feel out of sync or for a quick tune-up. Let me know in the comments what works for you.

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