When we’re stressed we get disconnected from our natural ability to create a state of peacefulness and calm. You’re more likely to feel overwhelmed, impatient and less able to cope effectively. Maybe you find yourself overeating or arguing with your partner more often.
We’ve all been there.
Stress affects us on many levels, including our physical health. It’s making us sick. 80% of medical visits are for stress related issues, like aches and pains, lowered immunity and high blood pressure. Good health depends on removing or reducing whatever stressors we can control, and reducing our reactions to those we can’t.
You have the power to create calm by bringing your body’s nervous system into balance by stimulating your parasympathetic nervous system.
The autonomic nervous system—sometimes called the involuntary nervous system—regulates many bodily systems without our conscious direction, such as the circulatory and respiratory systems. Two of its three branches are the sympathetic nervous system (SNS) and the parasympathetic nervous system (PSNS).
Our SNS is the part of our nervous system that mobilizes us into action. If our nervous system detects a threat, real or perceived, it will trigger our fight/flight/freeze response. If there isn’t a real threat, and we do not need the mobilization of our protective mechanisms, then we need to recruit our PSNS, which is the part that calms us down.
The two systems work together, but they can get out of balance because many people are living with chronic stress.
By stimulating the PSNS, we can restore balance.
Here’s how
Breathe from your diaphragm. This stimulates the parasympathetic nervous system because it slows down your breathing. Put your hand on your stomach and notice if it rises up and down slightly as you breathe; that’s diaphragmatic breathing (aka belly breathing). As studied by the HeartMath Institute, slow and deep breaths can improve your heart rate variability, which plays a major role in overall health.
Mindfulness. When you’re mindful, you are resting your attention on whatever is happening in the present moment. If your SNS is in a constant state of arousal, mindfulness helps restore the proper balance, creating a feeling of calm and relaxation. You don’t need to sit on a meditation pillow for hours at a time, either. Even a few minutes a day can offer great rewards. There are many options for meditation, so find one that works for you. As you increase your sense of mindfulness, you’ll find yourself utilizing present-moment awareness even outside of meditation. In so doing, you will naturally activate your PSNS.
Nutrition. Avoid stimulants such as caffeine and refined sugar. Instead eat a nutrient dense diet based on whole foods. This means filling your diet with leafy green vegetables, quality protein, healthy fats and complex carbohydrates to support the PSNS.
Imagery. Visualize yourself in a peaceful place in nature, like a forest, or a secluded beach. Engage all your senses in this imagery—sights, sounds, smells and the feel of the sun on your face.
Reiki. Reiki provides relief of both physical pain and emotional distress, and aids in the healing process. That is one of the reasons Reiki is recommended for ongoing health maintenance.
Getting Support
Teaching you to activate your parasympathetic nervous system is just one of the many unique ways in which Coaching for Healthy Living can help you enhance your wellbeing.
Whether it’s through distant Reiki sessions or private one-on-one coaching programs, I strive to help you to create a plan and practice these skills with the focus and consistency you need in order to reach your health and wellness goals.
Click here for your complimentary consultation
Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure.
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