One of the quickest ways to reduce stress in your daily life - Deep Breathing. Rebalance the autonomic nervous system.

Reduce stress in the autonomic nervous system. Deep breathing and the parasympathetic nervous system.

The parasympathetic nervous system (PNS) is responsible for promoting relaxation, reducing stress, and calming the body. Deep breathing exercises can effectively calm the PNS by sending signals to the brain to slow down the heart rate, lower blood pressure, and promote relaxation. Here’s how:

• Vagus Nerve Stimulation: The vagus nerve, which runs from the neck down to the diaphragm, plays a crucial role in regulating the PNS. When we breathe deeply, the vagus nerve sends a signal to the brain to increase parasympathetic activity and decrease sympathetic activity (the “fight or flight” response). This helps to calm the nervous system and promote relaxation.

• Diaphragmatic Breathing: Deep breathing exercises, also known as diaphragmatic breathing, engage the diaphragm, a muscle that separates the chest and abdominal cavities. When we breathe deeply, the diaphragm descends, and the abdominal muscles contract, which stimulates the vagus nerve and promotes parasympathetic activity.

Deep breathing

• Ratio of Inhalation to Exhalation: The ratio of inhalation to exhalation is critical in calming the PNS. When we breathe deeply, the exhalation phase should be longer than the inhalation phase. This allows the body to relax and promotes parasympathetic activity.

• Slow and Steady Breathing: Slow and steady breathing helps to calm the nervous system by reducing the body’s stress response. When we breathe slowly and steadily, the brain receives a signal that the body is not under threat, which helps to reduce cortisol levels and promote relaxation.

By incorporating deep breathing exercises into our daily routine, we can effectively calm the parasympathetic nervous system, reduce stress and anxiety, and promote overall well-being.

Read more in-depth about this subject here: https://zen-tofu.com/trauma-and-autonomic-nervous-system/

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