Sometimes there’s just no time to get to a yoga class, to meditate or simply relax because there’s too much to do. But we all need ways to, self-soothe, relax and regulate the nervous system in preparation for the next task at hand.
Here are six quick strategies to shift your emotional state. You can try them individually, or for the best results, combine them. They’re also perfect for incorporating into your bedtime routine to promote a restful night’s sleep.
You don’t need your phone, you don’t need an app you have everything you need in your body to change channels and move from stress to a state of serenity.
Relax Your Nervous System.
Bring your left hand to your left ear lobe spread your hand and stroke slowly down your neck toward your throat, then your right hand does the same (same side) repeat hand-over-hand. Feel the warmth of your hands. Repeat to right side of neck. Then stroke down from the chin to the base of the throat. This activates the vagus nerve which triggers your parasympathetic nervous system and improves your vagal tone. All of which contribute to a regulated nervous system. In other words you’ll feel instantly calmer.
When you feel sad or tearful, this is a great tip to expel stagnant energy from your lungs, as energetically they hold sadness and grief.
Float your arms out to the sides at shoulder height, breathe in and bring your bring your arms up above your head. Make a pyramid with your fingertips as you float your hands down in front of your body, hands flatten as if you’re pushing air down, whilst exhaling with the sound Sssss hissing like an old-fashioned kettle. Repeat three times.
When you feel hurt, angry or upset, your heart fire will spike, like a fire flaring up. To balance this, focus on your energetic heart at the centre of your sternum. Gently stroke hand-over-hand, downwards in long slow strokes. Pair this movement with a soft nasal inhalation and exhale with the sound Haaaa this helps cool the heart fire and brings a sense of calm. Repeat three times.
Vibration is movement so it can shift stagnant energy making room for fresh energy to circulate.
Sit upright and hum quietly for a minimum of 5 minutes. A 2002 scientific study published in The American Journal of Respiratory and Critical Care Medicine titled “Humming greatly increases nasal nitric oxide“ backs up the claim that humming for 5 minutes produces fifteen times the amount of nitric oxide in the sinuses. This is linked to increased oxygen uptake, blood vessel dilation and improved immune function.
If you’ve had a shock, feel angry and need to change your state read on…
When a dog trembles in reaction to fireworks they are attempting to shake off the excess adrenalin coursing through their body that’s making them scared. We can do this too. Stand with feet shoulder width apart, shrug shoulders up and down moving the shoulder blades too, allow the arms and hands to be limp, so that they flail independently alongside the body. Simultaneously bend the knees so that the body is also shaking loosely. This helps to move lymph fluid which carries away waste, stale energy and shakes off the adrenalin. Do this for 5 minutes with the intention to leg go of… state what it is you’re letting go of.
Gargle ‘til you Gag.
Finally, and not one for the office, practise this in your bathroom morning or evening and ideally on an empty stomach. Gargle until you gag or until your eyes water and this will reset your vagus nerve and activate your parasympathetic nervous system. Rinse and repeat. Enjoy!
Additionally, boil fresh ginger for 5 minutes and drink first thing in the morning and last thing at night. It can help with digestive disorders, soothe the gut, decrease bloating and can help alleviate inflammation in the body. Not advisable if you’re on blood thinners so check with your GP if you’re taking medications.
Take advantage of the freebies in thestresshacker shop, go to the FREE STUFF button. Try some of the hypnosis programmes too, it’s the quickest way to reprogramme your mind.
As a result, I have developed more resilience on all levels in addition to feeling fitter; I’ve improved lung capacity and muscle strength
