Are you holding your breath again? It is that time of the year where everyone is trying to wrap up all of those loose ends and finish the year with some amazing accomplishments. At least so that it looks like it on paper, am I right? That together with very busy holiday plans tend to push a lot of people into high stress mode. Staying in this stressed mode, where the sympathetic nervous system is in charge (fight or flight) creates a lot of tension. If you don’t have a method for relieving some of that inner tension, you may feel like the pressure is about to make you explode.
In order to relieve some pressure and get out of the fight and flight mode, we need to activate the parasympathetic nervous system, also known as the rest and digest system. A really easy way to do that is to use your breath. By something as simple as taking 3 deep breaths, you can calm your over active nervous system and get it to relax. Breathe in through your nose, let your lungs fill up completely, and then slowly breathe out through your mouth.
Someone I know uses this technique every time she has to stop at a red light while driving. Instead of getting worked up about “loosing time” she uses it as an opportunity to work on her breath. It is such a simple thing to do, but it really can make a huge change to your day.
If you have a little more time, (maybe you are standing in line waiting to pay for your groceries), try to see if you can make it all the way up to 10 breaths, and then count backwards with each breath until you get back to 0. In my head it would sound something like this “one, I breathe in – one, I breathe out, two…”. You get the picture. Again, it is very simple, but oh so effective. This can be a great technique to try as well if you have problems falling asleep.
If you feel like trying a 2 minute super easy meditation, then check out this video with Andy Puddicombe.
I am also a big fan of meditation and this is one of my favorite apps. You can check out my previous blog about meditation right here.
In terms of nutrition you can help your nervous system by keeping your blood sugar as steady as possible. For example, when you eat sugar, quick carbs and drink caffeine, these things all stimulate your nervous system to be in the fight and flight mode. That makes it so much harder for us to relax. So, if you feel the pressure building up try to stay away from these processed sugary types of foods as much as possible, and focus on whole nutrient dense foods instead.
Doing some exercise is also a great idea. If you don’t have time for a full session, try to get some simple movement into your day, like walking. It doesn’t always have to be strenuous to be doing you some good.
Do what you can, when you can. Every little piece helps. Have a great weekend! 😉
Photo by Gabriel Matula, Ben White, Afonso Coutinho and Ethan Sykes on Unsplash