The nervous system was the first system in your body to develop when you were an embryo growing in your mother. It controls all other systems, organs, glands, and tissues.
If your nervous system is not balanced, then your organs and glands do not have the power to maintain your overall health. The state of your nervous system also dictates your mood, outlook on life, self-image, social life, and relationships.
In order to maintain overall health and well-being, humans are designed to mostly be in the healthy parasympathetic branch of the nervous system. This is also known as the safe, relaxed, and socially engaged state of your nervous system. However, most people are living 80% in a fight, flight, or freeze state.
Living in a state of stress and fear can lead to health challenges (physical or mental), such as issues with digestion, insomnia, headaches, abdominal weight gain, elevated blood pressure and blood sugar, poor immune health, chronic worry, feeling tired but wired, and so on.
The goal of this activity is to provide tools to help support a more balanced nervous system, especially in a world full of stressors
Here are 3 ways to assist your body in finding a more balanced nervous system:
Orient to the Here & Now
This is a simple practice that brings you into the present moment to help quiet the narrative in your mind.
Have you ever experienced your mind spiraling out in over-analysis and/or “what if” thinking?
By bringing your attention to your current environment and into your body, your mind can relax.
Practice: Find a comfortable place to sit. Take a moment to tune into your body. Feel the floor/ground/surface below you. Notice your breath pattern. Start to look around. Move your head as your eyes explore your surroundings. Look side-to-side, up and down, and behind you. There is no right way to do this, except go slow. Let your internal impulse guide you.
Now, focus your gaze on something that catches your attention. Name it and become aware of what you notice about it, such as its color, function, texture, and shape. How does it make your body feel? Can you name the sensation, feeling, or emotion it brings you? Maybe warm, light, calm, open, tingly, tight, centered, or joyful? Name whatever that is for you.
Next, begin exploring again and find something else to focus on. Look for something that is appealing to you. Go through the same sequence of noticing and naming again.
If it feels good, close your eyes and tune into your body. Notice 2-3 pleasant or enjoyable sensations/feelings/emotions you are experiencing. Locate them one at a time and name them.
You can repeat this process of noticing and naming externally and internally as many times as you chose. Notice the state of your body and your mind as you practice this.
Self-Hug, Self-Hold:
This is a simple and powerful exercise that calms and soothes your nervous system. It is advocated by Peter Levine, the founder of Somatic Experiencing.
Practice: Take your right hand and place it a few inches below your left arm pit, holding the side of your body. Take your left hand and place it over your right shoulder. Notice your breath and the sensations in your body. Feel your hands on your body. Then, notice how your own touch feels to your body. Feel a sense of containment, support, and nurture. Be aware of what shifts for you as you sit in this position for a few minutes. Stay like this as long as you desire.
Lower Belly Breathing:
Breathing quickly and shallowly, in and out of the mouth, happens when you are stressed. This breathing pattern indicates your fight or flight system (sympathetic nervous system) is activated. The issue is that many people have been conditioned to breathe this way every day, ALL day long. Shifting this breathing pattern can do wonders for your health and well-being.
Practice: Start in a comfortable position, sitting up or laying down. Place one hand on your heart and one on your belly. Close your eyes and bring awareness to your breath. Breathe normally and notice what your hands do. Is one moving more than the other? Which one? Are you breathing out of your nose or mouth?
Next, start to intentionally take medium-to-full breaths from your lower belly, in and out of your nose. You want the hand on your belly to rise on the inhale and fall on the exhale. Breathe deeply into your lower belly. Imagine there is a balloon sitting in your pelvic bowl, and you are blowing it up, then letting the air out. Focus on expanding the front, sides, and back of your pelvis area. Take 10 medium-to-full breaths and see how you feel. Pause and notice what you feel in your body. If it feels good, do another round of 10 breaths. Then, pause again. To further calm your nervous system, extend your exhales to be longer than your inhales. Inhale for a count of 3-4 and exhale for a count of 5-7.
Which of these 3 practices did you enjoy the most? You can pair any 2 practices for additional soothing. Share your experience with your health coach!
© inHealth Medical Services, Inc. 2020