To relax the nervous system and reduce stress we can combine moderate physical activity with relaxation techniques. In this way, we will ensure that our body reaches the desired balance
The nervous system includes the brain, spinal cord, and nerves. This is divided into the sympathetic nervous system, which is responsible for the fight or flight, and the parasympathetic nervous system, which helps, on the one hand, the body to rest and, on the other, to carry out the necessary functions.
In cases of chronic stress or traumatic events, the nervous system appears altered. This leads to digestive problems, anxiety, muscle tension and a feeling of hyper-alertness. If you want to know how you can act in these cases, read on.
TECHNIQUES TO RELAX THE NERVOUS SYSTEM
PHYSICAL EXERCISE
Start with an exercise program to reduce stress and relax your nervous system. For example, you can walk, run, do aerobic exercise, swim, ride a bike, yoga or tai chi.
Start with about 30 minutes of moderate aerobic activity each day, Monday through Friday, or half the time, if the activity is high intensity. You can combine both if you want.
MEDITATION
Meditation stimulates the alpha brain waves associated with relaxation of the entire nervous system.
As highlighted in a 2012 publication in the medical journal Psychosomatic Medicine, meditation appears to evoke a controlled response to stress. This, in turn, is characterized by the activation of the sympathetic nervous system.
- You can experiment with a concentration on the breath or empty the mind.
- To do this, place yourself in a quiet place and in a comfortable position, and always do it at the same time every day for about fifteen or twenty minutes.
MIND-BODY EXERCISES
Mind-body exercises help relax the nervous system, like yoga, which provides the benefits of exercising while helping to calm the mind.
Practice it several times a week or daily! You can help yourself with books or DVDs.
ACUPUNCTURE
This technique helps calm the nervous system because endorphins are released. Endorphins have several functions and benefits:
- On the one hand, eliminate pain.
- On the other, to oxygenate the tissues.
- And, ultimately, improve circulation to help remove cortisol and waste products resulting from stress.
As a publication in the medical journal Evidence-Based Complementary and Alternative Medicine points out, acupuncture treatment has the ability to promote control in the face of imbalances between sympathetic and parasympathetic activities.
It also modulates the adaptive neurotransmitter in related regions of the brain to alleviate the autonomic response. Therefore, an alternative treatment against various autonomic disorders is being considered.
BIOLOGICAL FEEDBACK
Biofeedback is a technique that trains people to control aspects of their physiology:
- First, the heart rate.
- Also, blood pressure.
- Third, muscle tension.
- Finally, the temperature of the skin and the activity of the brain waves.
In addition, it can help reduce symptoms related to stress, according to a study by the Mexican Association of Behavior and Health (6).
In conclusion
We can relax our nervous system naturally with physical exercises such as yoga, meditation, biofeedback techniques, massages and acupuncture, among others. So, go ahead! Practice the one you like the most or the one you feel most comfortable with.
Keep in mind that all these techniques can be complementary, but if you suffer from chronic stress you should consult your doctor or psychologist.