& 8 ways to re-set your stress response
Stress creates a reaction in our body which is similar to an “all hands on deck” kind of response. It basically puts us into full alert mode. We can’t control the activation of this response through conscious thought because it occurs automatically as part of our Autonomic Nervous System (ANS). Our ANS has two opposing systems: the Sympathetic Nervous System (SNS) and the Parasympathetic Nervous System (PNS). The SNS is responsible for the flight/fight/freeze activation, which is set off during times of heightened threat and stress.
Stress can occur at any time to anyone and it can be brought on by many different events or situations: external (something that happens around us) or internal (thoughts and emotions), The response can be from a real or perceived threat. This is OK for short sharp bursts when we need our body to be on alert, however in our western society with chronic stress being a major issue in many people’s lives, this can be damaging.
The “stress response” creates a cascade of nervous system activation’s within our body including
- increased visual acuity (pupils dilate),
- our senses are heightened (smell, hearing, touch)
- adrenaline kicks in and
- blood is pumped to our vital organs (ready fro a quick escape)
At the same time our digestive processes, hormone production and immune system slow right down.
While this is very useful for a “quick get-away” when we are facing imminent danger, it can be damaging to our health when it goes on for an extended period of time.
The good news is that you can do many things to reduce how your body perceives stress as well as activate the PNS (aka the Rest and Digest system). This isn’t a quick fix, but with practice can dramatically improve your reaction to stressful situations by stimulating and activating the biggest nerve complex in your body – the vagus nerve.
Activating the Vagus Nerve and Creating a Safe and Secure Internal Environment
Our bodies operate best when our ANS has activated the PNS, it is this system that is responsible for our rest and digest state. We can help our bodies move into this state by doing physical activities and breathing techniques that soothe the Vagus Nerve. When we create an internal environment of safety, soothing our vagus nerve and restoring our PNS our bodies can return to a state of calm and control. This state allows our digestive and immune systems to return to normal.
Have you ever noticed that if you consciously stop what you are doing and notice your breathing pattern, that the simple act of paying attention can slow down your breathing – without even trying. You can consciously choose to create a relaxed, rested state within your body also, just by practicing a few of the following behaviours.
To come into your body (instead of into your head) and be present and influence what is going on in the internal environment try out a practice called “Mindful Belly Breathing“.
8 Ways to Reset your stress response
If you want to return to a state of rest/digest quickly, try one of the following (for 2 – 5 minutes at a time):
✨ Humming on it’s own or using the – Brahmani Pranayama Technique
✨ Belly breathing
✨ Buzzing
✨ Slow Rocking
✨ Rubbing your belly
✨ Om’ing
✨ Chanting or Singing in the shower
✨ Rotating your joints
I would love to hear from you if you try these techniques and which one resonates with you. You can send me a message here: 😊