Try one of these hacks to switch on your parasympathetic nervous system
This week I’m sharing with you my top 5 ways to switch on the parasympathetic nervous system. Why is it important to know how to ‘hack’ doing this? Well, this system is responsible for stimulation of “rest-and-digest” regulating and healing activities that occur when the body is at rest. When the body is in this mode, this also allows the mind to have creative ideas and also problem solve, which can be really beneficial to our lives and jobs.
One of my core reasons I do what I do is to creative a sense of calm within myself and within others. Here are my go to activities to unwind:
Take a bath/shower/walk
Any one of the above is my number one go to self care activity. Have you ever noticed how you come up with ideas when you’re in the shower (or even on the toilet!). Showering and walking are some of the few times we have little distractions, and we can let our subconscious mind take hold.
Listen to beautiful music
Music can have a profound effect on both the emotions and the body. Faster music can make you feel more alert and concentrate better. Upbeat music can make you feel more optimistic and positive about life. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. Music is effective for relaxation and stress management.
Research confirms these personal experiences with music. Current findings indicate that music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 - 14 hertz or cycles per second). This alpha brainwave is what is present when we are relaxed and conscious. To induce sleep (a delta brainwave of 5 hertz), a person may need to devote at least 45 minutes, in a relaxed position, listening to calming music. Researchers at stanford university have said that “listening to music seems to be able to change brain functioning to the same extent as medication.” They noted that music is something that almost anybody can access and makes it an easy stress reduction tool.
Engaging in a creative hobby (cooking/drawing/playing and instrument)
These kinds of activities are a cornerstone of mindfulness and being in flow state. We focus on putting one foot in front of the other without thinking about anything outside of the task we are involved in. Make sure it’s something you actually enjoy doing though! I use this quote from the bhagavad gita so often in my classes, ‘we have right only to our labour, never the fruits of our labour’. So make sure you enjoy the process, and don’t worry too much about the outcome!
Deep breathing
The breathing practices associated with yoga are called pranayama - ‘prana’ meaning our vital life force, and ‘Yama’ meaning control. The physical practice of yoga is known as asana, which is one of the 8 limbs of yoga. Pranayama is another of the 8 limbs. There have been some fantastic scientific papers on the power of yogic breathing. In it’s simplistic and most modern form, scientists have coined the ‘4-7-8 breathing technique’ which is really easy to learn, and can be used any time to access a place of calm. It involves inhaling for 3, retaining the breath for 7, and exhaling for 8.
Massage
Treating yourself to a professional massage every now and again is one of life’s great joys! I personally have found a lot of relief from stress, and also my spina bifida through soft tissue therapy. Money can be a bit of a barrier here, but even taking 5 to massage your shoulders or give your feet a little massage can do wonders. I’ve recently discovered gua sha and jade rolling for the face, which has made for a beautifully relaxing bedtime ritual.
What are your top ways to destress? Please share them below and help add to my list!