What if you could learn ways to place a governor switch on your sympathetic nervous system, therefore awakening the more latent yet powerful parasympathetic system? Developing the skill of relaxing the body and mind is akin to conducting a defrag on your computer hard drive. It’s simply a way to decrease the ever-present clutter of the mind and soften the edges a bit. This build up of daily life as human beings prevents us from thinking clearly, making better decisions, and being more aware of the car ahead. Whether referring to the calming process as “relaxation techniques” or “meditation”, science remains solid on how quieting the central nervous system can lead to better health. Quieting the mind has been around for thousands of years throughout religious and spiritual traditions. I encourage you to do your own research, and consider what matters to you. What health outcomes are of interest to you?
On PubMed, several thousand articles exist on meditation, the relaxation response, and mindfulness alone.
If you’d like to start, consider beginning with the breath. It’s quick and effective to notice your breathing. If you’re working on your laptop, walking the dog, sitting in your car at a stoplight, take a breath. Sit at your kitchen table, at your desk at work. Take a full breath. If you like, take another one.
Some more techniques to try on, which can be practiced independently from each other.
Breathe in for counts of 4, exhale for 4. Do less if this is difficult. Take it easy.
See if you can stop at the top of the inhale, then exhale.
Notice all parts of the breath; the chest, diaphragm, and belly.
Drop the shoulders away from the ears.
Imagine the breath as a soothing color.
Consider taking a full breath every time before you do something, like answer the phone, put your keys in the front door. Take a breath when you’re in a long line.
Consider the breath with compassion. Refrain from judging. You’re doing a great job.
Any time spent quieting the bodymind generates a healthier state. Don’t make it complicated or over commit. Simply start with the breath. That’s at the heart of the matter.
