Frazzle to Fluent: what your body says

Frazzled to Fluent:

How to calm your nervous system

What actually calms your nervous system and what can we do to help it along? What are some reputable resources that address this?

Calming your nervous system means shifting it out of a "fight-or-flight" state into the parasympathetic "rest, digest, and recovery" mode. You help it along by using targeted, body-based (somatic) practices and environmental cues that send direct signals of safety to your brain. [1, 2, 3, 4]

Techniques to Calm the Nervous System:

These proven strategies can help rapidly ground your body and reverse the stress response: [1, 2]

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  Physiological Sighs & Deep Breathing: 
• Inhale twice through the nose, followed by a long, slow exhale. This pattern inflates collapsed air sacs in the lungs and is highly effective at releasing carbon dioxide and slowing your heart rate. [1, 2, 3, 4, 5]
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  The Dive Reflex: 
• Splash ice-cold water on your face or hold an ice pack to your cheeks and forehead for 10-15 seconds. This triggers a physiological response that instantly slows your heart rate. [1, 2]
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  Humming, Singing, or Gargling: 
• These actions stimulate the vagus nerve (which controls your parasympathetic response) through direct vocal cord vibration and slow, prolonged exhalations. [1, 2]
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  Progressive Muscle Relaxation (PMR): 
• Systematically tense and then consciously release different muscle groups, working your way down from your head to your toes. [1, 2]
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  Mindful Body Scans: 
• Frequently pause to check in with your physical body. Soften your shoulders, drop your tongue from the roof of your mouth, and unclench your jaw. [1, 2, 3, 4]

Foundational Daily Habits

You can also strengthen your nervous system's resilience over time: [1]

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• Aerobic Movement: 
• Consistent, moderate movement (like a brisk walk or gentle jog) helps reduce stress hormones like cortisol and adrenaline. [1, 2]
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  Cold Exposure: 
• Controlled, short bursts of cold water (such as ending a shower with cold water) help build your body’s autonomic resilience. [1, 2]
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  Time in Nature: 
• Spending time outdoors lowers cortisol and calms the parts of the brain responsible for negative, looping thoughts. [1, 2]
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• Sleep and Nutrition: 
• Prioritize restful sleep, hydration, and an anti-inflammatory diet rich in Omega-3 fatty acids and B-Vitamins to fuel your nerve cells. [1, 2, 3]

Reputable Resources & Reading

To explore the neuroscience and somatic practices behind nervous system regulation, explore these trusted sources:

• Harvard Health: Access the Harvard Health: Six relaxation techniques to reduce stress guide to learn about the "relaxation response," the physiological change pioneered by Dr. Herbert Benson.
• Huberman Lab: Review the Huberman Lab: Regulate Your Nervous System hub for neuroscience-backed protocols, including physiological sighs and visual exercises.
• Neurodivergent Insights: Read the Neurodivergent Insights: 8 Evidence-Based Relaxation Techniques for neuro-affirming somatic practices to soothe the vagus nerve.
• Professional Workbooks: Consider structured guides like Heal Your Nervous System by Dr. Linnea Passaler or The Nervous System Regulation Workbook to help you map out a daily routine. [1, 2, 3, 4, 5, 6]

Here is my opinion:

I use mindfulness scans most when I'm stressed or scared. They really help me get to a good, positive, and healthy place where I can actually do things. It makes it easier to make smart decisions instead of irrational ones. For me, the biggest part of mindfulness is that little pause and even breath I take right before I start my awareness exercise.

Training my body and mind to take that pause and breath was the hardest thing for me. I was always an action girl. I thought I functioned best when I was in "emergency mode." What a joke that was on my ego! I had a reality check when I literally ran out of energy one time and had no choice but to pause and breathe. Then everything became super clear. It was a real "Aha" moment for me.

I'll leave you with that for now. I hope your weekend is full of good surprises and whimsy.

Tina

My quote for you:

"You cannot always control what goes on outside. But you can always control what goes on inside." — Wayne Dyer