Many of us are struggling with a nervous system that is out of balance from the increased stress and anxiety of COVID-19. Understanding the basics of how your nervous system functions and what you can do to balance it can create a feeling of empowerment as you decrease your stress and increase a feeling of wellbeing. Feeling out of control increases this imbalance while creating opportunities to feel healthy and balanced increase your inner strength and wellbeing.

The nervous system, which is of course intimately interconnected with all the systems of your body, is designed to keep us safe. When we experience an emotion such as fear, worry or anxiety, the sympathetic nervous system takes over and helps to prepare you to fight or flee. The body does not know the difference as to whether this is happening in real time, or if it is something you are fearing in your mind. This can cause a constant state of stress and anxiety which triggers the release of stress hormones throughout your system constantly.

Our fight or flight response is not meant to be triggered over and over again, and while the fear thoughts might feel true, they often are not based in reality. (If you’d like a refresher on how to examine your thoughts, CLICK HERE.) Right now if you are worrying about getting sick, your loved ones, getting back to normal, finances, the economy or all of the above and more, you are most likely triggering this stress response at an overwhelming speed.

The parasympathetic nervous system is your rest and digest mode. It keeps your body in a state of homeostasis. This is where you want to live, unless of course there is a true emergency. The good news is that you always have access to your parasympathetic nervous system through your breath. You will breathe whether you think about it or not, however, when you bring the process of breathing into your consciousness and present moment experience, you can regulate your nervous system and return to balance.

Here’s an overview of the functions of your nervous system.

SYMPATHETIC NERVOUS SYSTEM RESPONSE:

Elevated heart rate
Chronic muscle tension (body prepared to fight or flee with no release of energy)
Increased threat perception (life seems more dangerous)
Diminished neocortical functioning (can’t think clearly or focus)
Loss of language and speech (blood diverted from prefrontal cortex to your fear center)
Experiencing fearful or angry emotions
Reactivity (emotional reactions vs. reasoned action)
Perpetuation of anxiety and traumatic stress (mutual reinforcement: body says “I’m afraid,” mind says “there must be something to be afraid of,” body says “I’m ready to run or fight”)
High brain-wave activity (thoughts race and are scattered, focusing is difficult)

PARASYMPATHETIC NERVOUS SYSTEM RESPONSE:

Optimal or normal heart rate
Muscles relax (body feels comfortable)
Decreased threat perception (life seems safer)
Peak cognitive performance (can learn, reason, make wise decisions)
Ability to speak about and make sense of experiences (optimal blood flow to cortex)
Ability to regulate and handle a range of emotions
Intentionality (reasoned actions vs. emotional reactivity)
Positive social engagement (desire to seek pleasant and intimate contact)
Ability to cultivate a sense of inner calm, reset nervous system to optimal functioning
Low brain-wave activity (thoughts are focused, mental clarity)

One of the most effective ways to help yourself live in the parasympathetic nervous system response, or rest and digest mode, is by breathing deeply, completely and consciously.

DIAPHRAMAGHTIC BREATHING

To practice, place one hand on your abdomen and one hand on your chest. Take a few breaths and notice which hand is moving. Breathe in through your nose and out through your nose. Now begin to direct your breath to fill your abdomen as you inhale, your hand on your abdomen will lift. As you exhale, draw your navel in towards your spine, feeling your hand on your abdomen move back inwards. Repeat for 1-5 minutes, attempting to keep your focus on the process of breathing. Anytime your mind wanders (which most likely will be a lot) return your focus to your breath.

Diaphragmatic breathing allows your nervous system to reset. Once you have practiced deep breathing, check in with how you are feeling, your stress and anxiety levels. There are many breathing practices that can help to reset and calm your nervous system, however begin with this simple, accessible and always available breath.

Once you’ve practiced deep breathing, try one or more of the following techniques to maintain balance.

ADDITIONAL TECHNIQUES TO HELP CREATE INNER BALANCE

· Count backwards from 100-1 by 7’s or 5’s. This gets your working memory going and removes the focus from the emotion center and part of the brain that activates the stress response.

· Do a body scan. Scan through your body in your mind’s eye, notice anywhere you are holding tension. Consciously allow those muscles to relax. Check in with your body often, especially the places you tend to carry the most tension (common areas are space between your eyebrows, jaw, neck and shoulders, abdomen and lower back.)

· Talk about your feelings. Sharing how you feel can have a tremendous impact on letting go of stress and emotional tension.

· Practice the thought examination technique. You can get a refresher on that technique here.

· Journal. Write out your feelings, practice releasing your stress and uncomfortable emotions with your pen and paper and notice the impact.

· Listen to calming music. This allows your nervous system to relax and reset and remain in a more calm and balanced state.

· Practice guided meditations. Listening to someone guide you through a visualization or relaxation experience will help to reset your nervous system. I like the app Insight Timer, however you can use any app/resource for guided meditations that suit you. (You can listen to my 5 minute guided deep breathing on my resources page HERE.)

· Do something creative. Making or creating something is not only soothing for the nervous system, it is esteem building as well. This could be art, a meal, music, decorating/rearranging your space, crafts…)

Finding your way back to a state of balance is the most valuable thing you can do for yourself when you find yourself in a state of stress or anxiety. You deserve to live a life of balance and peace. Begin to train your nervous system through these practices and feel your inner experience flourish. Start with the breath, go from there and you can create inner calm and greater health and wellbeing, no matter the circumstances of life.