10 Ways To Relax Your Nervous System

I’ve been thinking a lot about relaxation and the nervous system. I just had a week off, and I tried to focus on actually taking a break. Sounds kind of weird, but I don’t really know how to really give myself a break. I spend so much time go-go-going that this is my default mode. Activated. And I don’t think I’m alone.

A friend of mine who is a therapist remarked that many people don’t realize how much anxiety they have. It just seems normal. Our autonomic nervous system (the "automatic" part of our nervous system that regulates the body functions we don't consciously control) has two modes: parasympathetic, or rest and digest, and sympathetic, or flight and flight. When we are in sympathetic mode, our heart rate is faster, our eyes focus in the distance (where the “danger” is), and the bronchioles of our lungs dilate so we can get more oxygen. We are activated. When we are in parasympathetic mode, our heart rate slows, our blood flow is shunted to our digestive system and central organs, and we calm down. We feel safe and secure. This yin and yang of our nervous system is in constant interplay, a dynamic balance that affects our entire body and our mental state.

If we are constantly in sympathetic mode, we never truly rest. I noticed that even during my week off I was rushing down the street, head down, worried about being late. I felt stress about how much I accomplished in a day. Lying in bed at night my whole body was still surprisingly tense. And while it is essential for me to be able to be productive so I can achieve my goals (and I have big goals!), it also serves me to slow down, rest, and recuperate, so I can return to my work with renewed vigor, a strong body, and a clear mind.

So what does it take to relax the nervous system? This is related although slightly different from my previous post about taking a break. Calming your nervous system involves setting aside specific time to give yourself the opportunity to downshift, but also requires setting the intention to relax. It takes conscious effort to release both muscular tension and the deeper internal tension that is the sensation of stress. Even if you look still, you might not actually be relaxed. You must choose to relax, as well as do a relaxing activity. Neither is enough without the other.

Here is my list of ten possible ways to give yourself the opportunity to calm your nervous system:

1. Get a massage or some other kind of body work. Go see a professional or find a loved one. Giving and receiving can both work.
2. Give yourself a little extra time and take a detour through a park. Walk slowly. Take big deep breaths. Notice the smells and the feelings in your body. Allow yourself a little bit of spaciousness before you head to work or school.
3. Do a yin or restorative yoga class. Set a clear intention. The slow poses allow lots of time to practice releasing and relaxing your body. I went to a yin class this week and afterwards felt almost intoxicated. I was in an altered state, largely unfamiliar to me.... relaxation!
4. Deep breathing. You can do this anywhere, and at any time. As one of my mentors, Dr. Dana Barton, says: deep breathing is a way of sending the message to your body that everything is OKAY. When your body is in panic mode, but you consciously know you are fine, this is a simple and profound way of letting your body know you are safe.
5. Shivasana. Aka just lying on the floor. Let your body release into the ground, imagining that you are sinking. Turns out, when I am REALLY relaxed, my head turns to the left because the back of my head isn’t perfectly flat! Took me ‘til I was about 25 to learn this about myself. What happens when you really relax?
6. Listen to music. There was a period in my life where after final exams I would listen to David Bowie’s album Let’s Dance. There is certain music I find deeply nourishing. Lately it might be this or this. Or some people like binaural beats.
7. Forest Time. This is probably my favourite. The key here is to go outside just to be there. Not for a hike or a run, but just to BE. This isn’t about exercise, but rather about the smells and sounds, deep breaths, and calming down. I think there is something about being in a forest that actually makes releasing tension in your system easier than it may be elsewhere. It is almost a reflex - it just happens without you having to try. And you invariably feel grounded and invigorated afterwards.
8. Go to a float tank. I see this as a way to calm down in the middle of a busy city. You get 90 minutes in what is essentially a cocoon of sensory deprivation. You float in an Epsom salt bath in a dark tank, and the magnesium in the water helps your muscles relax. The tank is a neutral temperature, with no light and no sound. It provides an escape so you can drop into a meditative state - it sounds intimidating perhaps, but it can be really peaceful.
9. Give yourself an electronics holiday. Turn 'em all of. For a few hours, or a full day, or an entire camping trip. Just do it. 
10. Take five deep breaths before eating every meal meal. This is a nice daily practice. Relax your body, feel the ground, get present, say thank you. And THEN eat.

Most importantly, find things that work for you. Don’t go for a massage if you know you will be self-conscious the whole time about exposing your skin to the therapist. Perhaps you hate yoga. You can’t go for a walk in the forest if you live in the middle of a big city and don’t have a car or other way to get there. Do what works for you! Maybe you already have an idea of your favourite activity to calm your nervous system. A meditation. A therapist you see. Just remember to do it, and to do it fully and with presence. This is an essential practice, just like exercise, drinking water, and sleeping. This is the other side of being human… chilling out.

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic or other doctor.