My Top 5 Calming Practices
Hello there! As a mindfulness-based coach, I am often asked about the best practices for reducing stress and calming the nervous system. We all experience stress in different ways, whether it's from work, relationships, illness, or just daily life. It's essential to take care of ourselves and find ways to manage stress and come back to center. In this blog post, I want to share with you my top 5 practices for reducing stress and calming the nervous system.
First, let's talk about the nervous system. The nervous system is a complex network of nerves and cells that transmit signals between different parts of the body. It's responsible for regulating our bodily functions, such as heart rate, digestion, and breathing. There are two parts to the nervous system: the sympathetic and parasympathetic systems. The sympathetic system is our "fight or flight" response, which activates when we are in danger or stressed. The parasympathetic system is our "rest and digest" response, which helps us relax and recover. When we are under chronic stress, our sympathetic system can become overactive, which can lead to a range of physical and mental health issues.
Now, let's get into my top 5 practices for reducing stress and calming the nervous system:
Time in Nature: Spending time in nature, especially around trees and the ocean, can have significant benefits for our physical and mental health. Trees release chemicals called phytoncides, which have been shown to reduce stress hormones, lower blood pressure, and boost immune function. Being near the ocean can also have a calming effect on the body, as the sound of waves has been shown to decrease heart rate and induce a relaxation response. In addition, time in nature has been linked to improved mood, increased creativity, and enhanced cognitive function. By incorporating time in nature into our daily routine, we can reap the many benefits of these natural environments and improve our overall well-being.
Mindful Movement: Movement practices such as qi-gong, walking, and yoga can be incredibly beneficial for our physical and mental health. These practices help to improve our flexibility, strength, balance, and overall fitness, while also reducing stress and promoting relaxation. Qi-gong, in particular, is a gentle form of movement that combines breathing techniques and fluid movements to help balance and harmonize the body's energy systems. Walking is a simple, low-impact way to get moving and has been shown to improve cardiovascular health, increase bone density, and reduce the risk of chronic diseases such as diabetes and hypertension. Yoga, with its focus on mindfulness, breath control, and movement, has been linked to reduced anxiety, improved mood, and increased overall well-being. By incorporating movement practices like qi-gong, walking, and yoga into our daily routine, we can improve our physical health and reduce stress, leading to a happier and healthier life.
Vagus Nerve Exercises: The vagus nerve is one of the longest nerves in the body and plays a crucial role in regulating our autonomic nervous system, which controls many of our bodily functions, including heart rate, digestion, and breathing. Vagus nerve exercises can help to activate the parasympathetic branch of the nervous system, which is responsible for relaxation and rest. The Safe and Sound Protocol, which is a music therapy that I offer in my practice, is a five-hour listening program designed to improve the function of the vagus nerve and reduce stress and anxiety. In addition to the Safe and Sound Protocol, other vagus nerve exercises include deep breathing, singing, humming, and gentle yoga. By incorporating these exercises into our daily routine, we can activate the parasympathetic nervous system, reduce stress and anxiety, and promote overall health and well-being.
Creative expression: Getting creative can be a real game-changer when it comes to reducing stress and promoting healing. Engaging in activities like art, music, or writing can help us take a break from our worries and find a state of flow and relaxation. This can help reduce stress hormones and improve our mood and well-being. Plus, it's a great way to take care of ourselves and express our emotions in a healthy way. Research even shows that getting creative can help reduce symptoms of anxiety and depression and boost our brain power. So next time you're feeling stressed, why not try picking up a pen, paintbrush, or guitar and see what magic unfolds? You can even check out upcoming art classes here.
Mindfulness: Mindfulness is not just about being present and aware; it's also about cultivating compassion for ourselves and others. By practicing mindfulness with compassion, we can develop a greater sense of empathy and understanding towards ourselves and those around us. This can lead to increased feelings of connection, as well as decreased feelings of stress and anxiety. Research has shown that practicing mindfulness can improve our relationships, enhance our emotional regulation, and boost our overall well-being. By integrating compassion into our mindfulness practice, we can cultivate a more positive and accepting mindset, leading to greater resilience and happiness in our lives.
Incorporating these practices into your daily routine can be a powerful way to manage stress and improve your overall well-being. Remember, it's important to take care of yourself and prioritize your well-being. If you need support in incorporating these practices into your life, I am here to help as a mindfulness-based health coach.
Take care!