written by Rebecca-Sophia Strong
Photo by RDNE Stock project
In today’s fast-paced world, many of us experience moments of anxiety or overwhelm. Whether it’s an overstuffed calendar, endless to-do lists, or personal challenges, we can often feel like we’re caught in a whirlwind. Even the smallest tasks can feel daunting, leaving us feeling stuck. But the good news is, there’s a simple and effective technique that can help you reset, calm down, and regain your sense of balance.
The Power of Breath and Tension Release
Breathing deeply and releasing tension is a powerful tool for resetting your nervous system. When we experience stress, our sympathetic nervous system (also known as the "fight or flight" system) gets activated. This causes our heart rate to increase, muscles to tighten, and our body to prepare for action. Unfortunately, modern life often keeps us in this heightened state for much longer than our bodies were designed to handle, leading to chronic stress, burnout, and physical pain.
On the flip side, engaging the parasympathetic nervous system (the "rest and digest" system) helps us relax, calm down, and restore balance. By consciously engaging in practices like deep breathing, we can stimulate this calming system and guide our body back to a state of equilibrium. This exercise helps reset the vagus nerve, which plays a central role in regulating your stress response. By doing this, you can reduce anxiety, improve mood, and feel more at ease.
How to Do the Vagal Nerve Reset
This tension-release practice is simple, effective, and can be done in just a few minutes. You can do it anywhere—at home, at the office, or even during a break in your car. Here's how:
1. Find a Comfortable Position
Stand up straight, or if you prefer, sit comfortably with your feet flat on the ground and your hands resting on your lap. Keep your back straight and feel supported.
2. Take a Deep Breath
Inhale deeply through your nose, allowing your lungs to fill up. As you inhale, squeeze your shoulders up toward your ears and make fists with your hands. Hold that tension for a moment.
3. Exhale and Relax
Slowly exhale through your mouth, letting the tension melt away. As you breathe out, imagine releasing all the built-up stress, allowing your shoulders to drop and your hands to relax.
4. Repeat the Process
Take another deep breath in, squeeze your shoulders and fists tightly. Hold the tension for a second, then exhale slowly, letting go of the stress. Repeat the process for 1-2 minutes.
The Science Behind It
This technique works by stimulating the vagus nerve, which helps regulate your autonomic nervous system. When activated properly, it helps bring your body out of a stressed state and into a more relaxed, balanced state. Tensing and releasing muscles sends a signal to your nervous system to shift from stress to relaxation, similar to progressive muscle relaxation.
Why You Should Try It
Here are a few reasons why you should try this exercise:
Quick and Easy: You can do it in just a couple of minutes, and it doesn’t require much space or time.
Powerful Reset: It helps you refocus and reset your nervous system, especially during moments of anxiety or overwhelm.
Accessible: Whether at your desk or standing in line, you can do this practice anywhere.
Natural Stress Reliever: It’s a non-invasive way to manage stress and improve your mood without relying on caffeine or other distractions.
Making It a Habit
Incorporate this practice into your daily routine to experience lasting benefits. It’s especially effective for those experiencing anxiety or stress. Use it when you feel overwhelmed, disconnected, or just need a quick reset. Over time, this exercise will become a go-to tool to help you manage stress and improve your emotional resilience.
Final Thoughts
Life can sometimes feel like a constant juggling act, but with a few simple practices, you can regain control of your nervous system. Whether you’re managing anxiety, stress, or just need a moment of calm, this reset can make a big difference. If you’d like additional support with Anxiety Therapy, it can be a helpful resource to guide you toward lasting calm.
Give this reset a try, and I’d love to hear how it impacts your day-to-day life. Wishing you peace and balance as you move through each moment.
If you want to learn more about Anxiety Therapy, click here.