3 Ways To Quickly Calm Down When Stressed

We all feel stressed sometimes. In this state our sympathetic nervous system (fight and flight) is overactive and the parasympathetic system (rest and digest) is not stimulated enough to keep the sympathetic system in check. We feel stressed, overwhelmed, anxious, and have a hard time focusing. It is up to us to make a change in this situation and stimulate the parasympathetic nervous system.

How to:

1. Notice how you are feeling and how you behave when you are stressed or overwhelmed.
2. Pick one of the Supercharge Tips below to activate your parasympathetic system. (Always check with your doctor before starting new drills/exercises.)
3. After calming down, set an intention for moving forward.
4. Make a plan for how to handle the situation that you are in.

Supercharge Tip #1: Breathing

It almost doesn't matter which breathing drill you choose since all of them will shift your focus and stimulate your vagus nerve. The vagus nerve is one of the biggest components of the parasympathetic system. The most effective breathing drill to calm down quickly is inhaling through the nose and performing a long exhale through the mouth. Try to exhale slower and longer than you inhale.

Supercharge Tip #2: Eye Pressure

Utilizing the connection of the eyes and the heart (oculocardiac reflex) can lower your heart rate and help you calm down.
Drill: Eye Pressure
1. Close eyes
2. Rest (NOT push) your index and middle fingers on each eye. Alternative: Use the base of your palms.
3. Inhale through the nose and exhale long through the mouth.

Supercharge Tip #3: Increase Blood Flow To The Brainstem

The brainstem is where the cranial nerves such as the vagus nerve originate and autonomic functions (blood pressure, heart rate) are regulated. Better blood flow to this area will help its performance.

Drill

1. Lie on your back.
2. Interlace your fingers (weave the fingers of one hand together with the other hand).
3. Put your hands (fingers weaved) behind your head and rest your head on your fingers. If you can not do so comfortably then just use one hand behind your head.
4. Keep your head in place and look with your eyes to the right for 30-60sec. Don't move your head. You might swallow, yawn, or sigh. This is a sign of relaxation.
5. Bring your eyes back and look straight ahead.
6. Leave your hands in place and now look to the left for 30-60 sec.  

Note: come up slowly since you might feel a little dizzy from lying down and your blood pressure dropping.

This content is not based on a specific research study. It is for informational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider with any health concerns. Please read the full Terms and Conditions here.