Relax Technique

Balance Out the Nervous System Naturally

When we are exposed to stress for a long time, it can cause the excessive release of steroids, which overstimulates the cardiovascular and peripheral vascular systems. This overactivation of the nervous system results in sleep disturbances, loss of appetite, anxiety, and depression.

This physiological process occurs spontaneously. Our body has a special system called the autonomic nervous system to help manage stress, which includes the sympathetic nervous system. When faced with stress, the body increases heart rate, respiration, and pupil dilation (Fight or Flight) On the other hand, the relaxation responses, mediated by the parasympathetic nervous system (Sleep and digestion), becomes less effective.

However, we can’t just tell our body to stop because this system is built-in and automatic. One way to restore balance between the sympathetic and parasympathetic systems is by promoting parasympathetic activity over sympathetic activity.

There are two effective methods: belly breathing and Vagus nerve massage.

To practice deep breathing, inhale through your nose for 4 seconds, hold for 4 seconds, and then exhale through your nose for 6 seconds. Breathing is the one that we can control at will, unlike heart rate.

Additionally, we can gently massage the area behind our ears to help our bodies relax and feel calm. The Vagus nerve is one of the cranial nerves, running from brain to the gut. It relaxes our body, especially driving digestion. The key difference between sympathetic and parasympathetic is one activates, while the other promotes relaxation.