How to tap into your nervous system to feel safe and relaxed.
The World Health Organization (WHO) estimates around 70% of people worldwide will experience a potentially traumatic event, but even without a diagnosable disorder, trauma and everyday stress can take a toll on mental and physical well-being. The parasympathetic nervous system (PNS) is the body’s natural mechanism for relaxation. Learning how to engage the (PNS) is a powerful tool for managing stress, improving resilience, and restoring a sense of safety and calm.
Here are 5 researched practices that may help you engage the PNS and feel more relaxed, calm, and safe.
*It’s good to note with all these exercises that it’s normal for your mind to wander. Just notice that it’s wandered and gently bring your attention back to the exercise.
Humming
Humming can be a simple but effective tool to lower your heart rate and stress. You can take a researched meditative approach by inhaling for up to 3-4 seconds followed by humming the “bee” sound for 6-8 seconds for 15 minutes. Or you can take an impromptu approach and hum as you drive home from work or hum as you walk the dog. Exhale while humming as long as is comfortable, and repeat.
The research says: A 2023 study by Trivedi et al. states humming provides better stress reduction than physical activity and either the same or better stress reduction than sleep. Humming improves heart rate variability (HRV) and has an overall positive impact on the nervous system.
Belly Breathing
Belly breathing, also known as diaphragmatic breathing, involves deep breaths in which your stomach expands more than your chest. Practice by placing one hand on your belly and one on your chest. Breathe in through your stomach so your stomach rises more than your chest. If it’s comfortable, breathe in through your nose and slowly out through your mouth.
The research says: Belly breathing can boost oxygen levels in the blood, lower blood pressure and heart rate, and ease muscle tension, helping you feel calm and relaxed.
Progressive Muscle Relaxation (PMR)
The PMR is a two-step relaxation practice that can reduce stress, anxiety, or pain and improve sleep. It was originally developed in 1934 by American physician Edmund Jacobson. It involves tensing and relaxing muscle groups one at a time, noticing how the tightness and tension feels and noticing how the relaxation and calmness feels. There are many ways to practice the PMR, the following is a simple, easy to follow method:
Hands: Clench your hands by making a fast for 5 seconds, then relax for 5 seconds.
Arms (biceps): Make a fist again and bend your elbows and make a muscle for 5 seconds, then relax for 5 seconds.
Shoulders: Shrug your shoulders up towards your ears and hold for 5 seconds, then relax for 5 seconds.
Forehead: Wrinkle your forehead as tight as you can for 5 seconds, then relax for 5 seconds.
Eyes: Close your eyes as tight as you can 5 seconds, then relax for 5 seconds.
Jaw: Clench your jaw as tight as you can (without pain) for 5 seconds, then relax for 5 seconds.
Be careful that the PMR does not cause any pain, cramping, or discomfort. If this happens you can stop the practice altogether or squeeze the muscle group less.
The research says: The PMR can be effective in the treatment for insomnia, headaches, and tension. In combination with guided imagery, it’s shown to reduce psychologic distress and can help with chronic pain.
Breathing Space Exercise (BSE)
The breathing space exercise is a short 3-minute mindfulness-based intervention to help reduce stress, feel more grounded and present, and engage the PNS. The BSE consists of three steps. Starting in a comfortable posture with your eyes closed or with a fixed gaze across the room:
Notice your thoughts, feelings, and physical sensations from moment to moment as though watching them on a movie screen.
Shift your attention to noticing the sensation of your breath flowing in and out through your nostrils, mouth, chest, or stomach.
Shift your attention to your body as a whole, noticing any thoughts popping up or physical sensations from head to toe.
The emphasis during the exercise is to simply notice without trying to change or judge anything you notice.
The research says: A 2020 study by Owens et al. showed that after practicing the BSE for 4 weeks, nurses experienced less compassion fatigue, burnout, and secondary traumatic stress. The authors state that teaching short skills like the BSE may be vital for offering sustainable self-care interventions.
Body Scan
The body scan is a mindfulness-based meditation where you systematically bring awareness to different parts of the body. In a non-judgmental way, notice any sensations, tension, or discomfort. You can practice the body scan by just noticing with the intention of grounding and creating a stronger mind-body connection or with the intention of relaxing any tense areas. This practice can take 5 to 30 minutes. There are many ways to practice a body scan but here are the basics:
Lie down or sit in a quiet space where you can relax.
Begin with a few deep breaths to center yourself.
Starting at the feet, slowly bring your attention to each part of your body, moving upward to the head. Notice any sensations, tension, or discomfort without judgment.
As you notice tension, imagine releasing it with each exhale and energy and vitality flowing in with each inhale.
Take a few final deep breaths and gradually return your focus to the present moment.
The research says: Researchers Hilton et al. (2017) suggest that mindfulness meditation was associated with statistically significant improvement in depression, physical health- related quality of life, and mental health-related quality of life.
MEET THE AUTHOR
Jason Stewart MS, PCC | Graduate Student Intern
Jason is our master’s level intern nearing the end of his MA degree in Clinical Mental Health Counseling from Regent University. With a Master of Science degree in Positive Psychology, he brings a unique perspective to his counseling approach. For over five years, Jason served as an executive leadership coach, assisting clients in surpassing their goals and finding fulfillment in their lives, working with a multicultural and diverse population spanning 15 different countries. However, he discovered an innate passion and purpose for supporting adult clients through the journey of restoration and flourishing within counseling.