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Ways To Instantly Calm Your Brain and Body
Posted by
Bobby Brown on November 08, 2021 - 2:59pm
- Relaxation exercises can be used on-the-spot as needed. A simple technique is a relaxing body scan where you sit comfortably and slow your breathing. Starting at your head and working your way down your body, you consciously notice, breathe into, and relax any tension. If you’re in public or short on time, you can do an abbreviated scan.
- Diaphragm Breathing, taking long, deep breaths into your tummy, slows your heart rate and activates the calm, parasympathetic nervous system (PNS). Placing your hand on your diaphragm, the center of your stomach a couple of inches below your lungs, take long, full breaths making your hand move in and out with each inhale and exhale. After you get the hang of it, you can do it anywhere without using your hand.
- Touching the lips initiates a soothing response because PNS fibers are spread throughout the lips. The action may also be associated with feelings of safety through eating or breastfeeding.
- Imagery, also called visualization, causes physical reactions in your body. Your brain sends pretty much the same messages to the nervous system whether something is being imagined or actually experienced. Visualize peaceful images in the moment or when you have more time, visualize longer scenarios incorporating smells and sounds.
- Balance your heartbeat Heart rate variability (HRV), the small changes in the intervals between each heartbeat, reflects the activity of your nervous system, and you can learn to directly change yours. Studies have shown that learning to increase the amount and coherence of HRV has physical and mental benefits. The HeartMath Institute has pioneered the study of HRV and offers several techniques to control HRV.
- Meditation requires that a person withdraw attention from stressful matters, relax, and turn attention inward which activates the PNS. Many studies have proven that a regular meditation practice actually physically changes the brain in several positive ways, improves a variety of medical issues, and helps numerous psychological conditions.
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