tips for self care - soothing the nervous system
The fast pace of modern life can put a lot of stress and pressure on our nervous systems. So much so that our bodies can be constantly ON and in fight or flight mode. When we feel activated or triggered our muscles tense up and this tension over time creates armour and as a result this can withhold us from feeling emotions in those areas. Physiologically these blocked emotions can manifest through muscle aches and pains but it can also become something worse such as an illness or disease.
The Vagus Nerve is the longest nerve in the body and stretches from the neck all the way into the cervix for female bodies and prostate for male’s. It also passes all the major organs including the central nervous system and when activated can help us to be in a parasympathetic state which is our body’s natural response for rest and digest. The more we are in this state our entire systems are calm and relaxed.
We all like to look after our bodies by eating well with a balanced diet, but perhaps what a lot of us miss is looking after our mental and emotional well being.
Here are some of my tips to support your well being holistically, things I’ve picked up from 20+ years of trainings, courses and readings to help you into a parasympathetic state. Try some of the following and see what works best for you and let me know how you get on.
Meditation - even if it is for 5 minutes before you go to bed. Close your eyes and take deep, slow breaths.
Yoga - gentle stretching can be so good for the muscles and fascia.
Go barefoot on the grass or sand. This can be super grounding
Breathwork - you can keep it simple by doing 3x10 rounds of circular breathing without pause between the inhale and exhale
Go to a sound bath and if that’s not possible find a free session to watch on YouTube.
Make some tonal sounds. Toning is excellent for Vagus Nerve activation
With both hands either side of your neck and rub up and down quickly. Do this whilst making some tonal sounds.
Sit or lie down for a few minutes and body scan from the feet up to the head. Feel the sensations in your body
Ask yourself what is alive in me in this present moment? Write down everything you’re feeling.
Listen to Yoga Nidra exercise before sleeping (a plethora on YouTube)
Emotional release - if you’re feeling angry try using the backs of your arms to smash a pillow and shout and scream at the same time. I guarantee you’ll feel so much better.
Place your right hand on your heart area and left hand on your belly now breath deeply into your hands.
