Techniques To Relax The Nervous System Naturally
The nervous system includes the brain, spinal cord, and nerves. This is divided into the sympathetic nervous system, which is responsible for 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, keep reading.
TECHNIQUES TO RELAX THE NERVOUS SYSTEM
PHYSICAL EXERCISE
Meditation stimulates alpha brain waves associated with relaxation of the entire nervous system.
As a 2012 publication in the medical journal Psychosomatic Medicine highlights , 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 concentrating on the breath or emptying 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 15 to 20 minutes.
MIND-BODY EXERCISES
Mind-body exercises help to relax the nervous system, such as 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:
- For one thing, eliminate pain.
- On the other, oxygenate the tissues.
- And ultimately, improve circulation to help eliminate 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 of imbalances between sympathetic and parasympathetic activities.
Likewise, it 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.
- Lastly, skin temperature and brain wave activity.
In addition, it can help reduce stress-related symptoms, according to a study conducted 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 with which you feel most comfortable.
Keep in mind that all these techniques can be complementary, but if you suffer from chronic stress you should consult your doctor or psychologist.
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