3 Proven Methods to Switch Your Body From Stress to Deep Relaxation
1. Meditation
2. Breathing
Relaxing breath is another way to flip on the relaxation response in the body. It is easy to do anywhere, it’s completely free, and requires no special equipment. You can do this technique whenever you feel stressed out, whether you are in a meeting or sitting in a doctor’s office with a sick child.
The first part of a breathing exercise is to learn to relax your mouth while breathing. To do this, place the tip of your tongue lightly behind your upper front teeth and make sure to relax your jaw. Keep a soft, round feeling in your mouth while doing the exercise. One example of a breathing exercise involves envisioning a square and counting as you trace the 4 sides of the square:
Directions
1. Inhale through your nose, counting to 4.
2. Hold your breath, counting to 2.
3. Exhale through your mouth, counting to 4.
4. Hold your breath, counting to 2
Repeat the cycle until you feel your body relaxing.
3. Healthy Sleep Habits
Healthy sleep habits are another important way to boost wellness. You body does most of its cell regeneration at night while you sleep, which is why switching on your parasympathetic system before going to bed gives your body what it needs to heal.
Here are five tips for improving your sleep.
Keep a Schedule - Going to bed and waking up at the same time balances your sleep cycle. Going to sleep before midnight has been shown to be more restful.|
Reduce Blue Light - TV Screens, Mobile phones, and tablets emit a frequency of light that keeps the brain from producing the sleep hormone, melatonin. Power down devices at least 30 minutes before bed or use a blue light filter to protect your eyes.
Make It Dark: Keeping your bedroom as dark as possible will help balance your circadian rhythm and increase melatonin production. Wearing a sleep mask can help as well.
Reduce Caffeine: Some people have a gene variant that affects how they metabolize caffeine. If you have this variant, it can take up to 24 hours to metabolize even one cup of coffee. If you are having trouble sleeping, try switching to decaf or have a 2-week caffeine cleanse to see if your sleep improves.
Eat a Snack: A light snack high in protein and healthy fat can help keep your blood sugar levels stable, and help you stay in a deep sleep.
Other tips include stretching before bed, progressive muscle relaxation, taking melatonin or calming herbs in supplement form, and finding the right temperature for maximum comfort.
While these autopilot systems run in the background, it doesn’t mean you are powerless to change them. There are many home remedies that you can use to shift out of stress and into relaxation and healing.
First, it’s important to check in with your body to see which system is activated. It is easy to do if you close your eyes and practice a few moments of mindfulness. How are you feeling? Are you agitated, angry, or upset? Are your thoughts racing or dwelling on something that happened? How are your muscles? Do you have tension anywhere? Are you clenching your jaw or hunching your shoulders? And finally, how is your breathing? Have you been taking short, shallow breaths?
All of these tips, especially when used in combination, will help reduce your stress, improve mood and mental clarity, increase deep sleep, and support your energy levels. We know the devastating effects of stress on wellness, and that is why we encourage you to use these techniques to help your body turn off stress and enter a deep state of relaxation.
Parasympathetic Nervous System
Your parasympathetic nervous system helps you restore, heal, and digest. This is the ultimate relaxation state. When your muscles un-tense, your breathing gets slow and steady, and your mind is calm. It is essential for the body to spend long periods of time in this state.
The sympathetic nervous system is how your body handles stress and is often referred to as your “flight, fight, or freeze” response. Originally, this system was designed to give your body a jolt of resources to out run and out smart predators. Modern lives don’t have the same kinds of dangers, but your body still responds to stress the same way, whether it is a stressful work email or family emergency.
Parasympathetic Nervous System
Stress
7 Natural Ways to Boost Your Mood and Mind
1. Rhodiola Rosea (Arctic Root)
2. Lion's Mane
3. Bacopa Monnieri
4. Tyrosine
5. Acetyl-l-carnitine
6. L-theanine
7. Citicoline (or CDP Choline)
Crystal Stone
Why I became a Coach?
Inspiring and creating the best versions of others is my passion. It is my calling and honor to be in service as a Coach. I am grateful every day I get to support my clients. I’ve been coaching for over 10 years and truly love what I do!