The post How to Stimulate Your Vagus Nerve to Reduce Anxiety appeared first on yourdailysportfix.com.
]]>Taking slow, deep breaths causes your diaphragm to move rhythmically, massaging the vagus nerve and sending a message to your body that it’s safe to relax. Practice by inhaling deeply through your nose for a count of four, holding for a count of seven, and exhaling through your mouth for a count of eight. If these times feel like too much of a challenge, simply focus on extending the length of your exhales so that they’re longer than your inhales. Repeat this cycle 4-8 times.
Exercise, especially activities like yoga or tai chi that incorporate deep breathing, encourages better vagal tone and can help move the nervous system from a sympathetic fight-or-flight state toward the parasympathetic rest-and-digest. You don’t have to work up a sweat to reap the benefits—even passive asanas such as Child’s Pose or Happy Baby are enough.
This one is a bit more controversial, and it should definitely be practiced with a healthy dose of caution, but research does show that exposing yourself to a few minutes of cold is an effective way to stimulate the vagus nerve. If you’re up for it, try ending your daily shower with a few seconds of cold water, or use a cold compress on your face as a gentler, more contained option.
The post How to Stimulate Your Vagus Nerve to Reduce Anxiety appeared first on yourdailysportfix.com.
]]>The post How to Boost Your Nervous System Capacity to Create Inner Calm appeared first on yourdailysportfix.com.
]]>Focusing on slow, deep breathing stimulates the vagus nerve, which controls the parasympathetic nervous system and activates the body’s relaxation response. Practice diaphragmatic breathing by inhaling deeply through your nose, allowing your belly to rise, and exhaling slowly through your mouth. Aim for several minutes of focused breathing daily, especially during stressful moments.
Mindfulness meditation is a powerful practice that can be used to shift our internal state anywhere, anytime. By bringing attention to the present moment without judgment, we can reduce feelings of anxiety in both the mind and the body. Whenever you notice yourself feeling overwhelmed, direct your attention to the sensations of your body, and as thoughts arise, gently acknowledge them and let them pass.
Regular physical activity is beneficial for much more than just the way our bodies look on the outside. Engaging in even gentle movement, such as walking and yoga, releases endorphins known to reduce pain and increase feelings of well-being. Exercise also reduces the stress hormone cortisol and promotes the production of mood-enhancing neurotransmitters.
The post How to Boost Your Nervous System Capacity to Create Inner Calm appeared first on yourdailysportfix.com.
]]>The post How to Stimulate Your Vagus Nerve to Reduce Anxiety appeared first on yourdailysportfix.com.
]]>Taking slow, deep breaths causes your diaphragm to move rhythmically, massaging the vagus nerve and sending a message to your body that it’s safe to relax. Practice by inhaling deeply through your nose for a count of four, holding for a count of seven, and exhaling through your mouth for a count of eight. If these times feel like too much of a challenge, simply focus on extending the length of your exhales so that they’re longer than your inhales. Repeat this cycle 4-8 times.
Exercise, especially activities like yoga or tai chi that incorporate deep breathing, encourages better vagal tone and can help move the nervous system from a sympathetic fight-or-flight state toward the parasympathetic rest-and-digest. You don’t have to work up a sweat to reap the benefits—even passive asanas such as Child’s Pose or Happy Baby are enough.
This one is a bit more controversial, and it should definitely be practiced with a healthy dose of caution, but research does show that exposing yourself to a few minutes of cold is an effective way to stimulate the vagus nerve. If you’re up for it, try ending your daily shower with a few seconds of cold water, or use a cold compress on your face as a gentler, more contained option.
The post How to Stimulate Your Vagus Nerve to Reduce Anxiety appeared first on yourdailysportfix.com.
]]>The post How to Boost Your Nervous System Capacity to Create Inner Calm appeared first on yourdailysportfix.com.
]]>Focusing on slow, deep breathing stimulates the vagus nerve, which controls the parasympathetic nervous system and activates the body’s relaxation response. Practice diaphragmatic breathing by inhaling deeply through your nose, allowing your belly to rise, and exhaling slowly through your mouth. Aim for several minutes of focused breathing daily, especially during stressful moments.
Mindfulness meditation is a powerful practice that can be used to shift our internal state anywhere, anytime. By bringing attention to the present moment without judgment, we can reduce feelings of anxiety in both the mind and the body. Whenever you notice yourself feeling overwhelmed, direct your attention to the sensations of your body, and as thoughts arise, gently acknowledge them and let them pass.
Regular physical activity is beneficial for much more than just the way our bodies look on the outside. Engaging in even gentle movement, such as walking and yoga, releases endorphins known to reduce pain and increase feelings of well-being. Exercise also reduces the stress hormone cortisol and promotes the production of mood-enhancing neurotransmitters.
The post How to Boost Your Nervous System Capacity to Create Inner Calm appeared first on yourdailysportfix.com.
]]>