Tag Archives: nervous system

Holding your breath to keep your mind from exploding?

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.

I know I talk a lot about hydration but it cannot be emphasized enough! Make sure that you properly hydrate, especially between all the extra holiday drinks. Your liver and body will thank you.

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



Your Nervous System Wants You in the Sauna

If you are living in the Northern Hemisphere, winter has most likely arrived or is just lurking around the corner. The colder it gets outside, the more one tends to think about being warm. Going to the Sauna is a great idea at this time of the year. Actually going to the Sauna is good for us all year round, but in the summer time we tend to do more activities that makes us sweat, and as we do less of this in the winter – going to the Sauna can help us out.

When we are working out we are in action mode and our sympathetic nervous system, the “fight or flight” system, is responsible for keeping us ready for anything. Sweating in this state is good for us as it cools down the body, and it will also help detoxify our bodies.

When we are relaxed and sitting still, it is the parasympathetic nervous system , aka the “rest and digest” system, that keeps us calm and relaxed. Sweating in this state is very different for our body than when we are in action or under stress, and it can help reset our nervous system.

Being able to positively influence our nervous system is something that is very beneficial to us. Typically we spend way too much of our time in the “fight and flight” mode, from stress, sugary foods and stimulants such as caffeine. The Adrenal Glands have many different functions, with one of them being the production of “adrenaline and noradrenaline, which function to produce a rapid response throughout the body in stress situations”.[1] When we are in this “fight and flight” mode for long periods of time it starts to wear out the Adrenal Glands, and other systems get over burdened as well. We commonly know this as being “burned out”.

Sweating in the Sauna while relaxing can help reset the nervous system, and give our bodies and especially the Adrenal glands a much needed break. And, we also get the beneficial detox happening at the same time. What’s not to like?

Don’t forget…
Make sure that you are properly hydrated before going to the Sauna, as well as during.  You will put an enormous burden on your body if you start out slightly dehydrated, and it will likely do you more damage than good. If you haven’t been for a while, remember to start out gently, and slowly increase your efforts to give the body time to adapt.

Enjoy the Sauna and a nervous system reset! 😉

 

 


[1] Melmed, S; Polonsky, KS; Larsen, PR; Kronenberg, HM (2011). Williams Textbook of Endocrinology (12th ed.). Saunders.

https://www.ncbi.nlm.nih.gov/pubmed/23859414

https://www.drlam.com/blog/heat-therapy-afs/2525/

Photo by Joshua Newton. Hernan Sanchez on Unsplash