We’ve all heard of “fight, flight, or freeze,” the body’s common reactions to stress or danger. But there’s another important response your body can use to calm down in stressful times. Recent research shows that the human body has natural ways to stay calm, by using physical actions to soothe the mind.
The Power of the Vagus Nerve
Dr. Steven Porges studied how the body responds to stress. He found that we have a special nerve called the vagus nerve with two parts: the back and the front. The back part helps the body shut down during extreme stress. The front part, however, helps calm the body down.
This front part of the vagus nerve has nerve endings in your face, ears, neck, chest, and stomach. When it’s activated, it helps you feel less stressed. Luckily, there are simple ways to tap into this calming system.
Focus on Exhaling
You’ve probably heard that breathing deeply can help when you’re stressed. Dr. Porges’ work shows that the exhale is key to calming down.
When we’re stressed, we take fast, shallow breaths, which make our body prepare for action. But slow, long exhales tell your body it’s safe and okay to relax.
Research shows that we can create positive experiences to help protect ourselves from stress.
Here are two easy breathing exercises:
1. Box Breathing
Breathe in for four seconds, hold for four, exhale for four, and wait for four seconds before starting again. Doing this a few times can help calm your mind.
2. Four Counts In, Six Counts Out
Breathe in for four seconds and exhale for six seconds. This is a great way to calm down.
Humming, Strumming, Rocking, and Rolling
There are other ways to calm your body by using your vagus nerve. Humming stimulates the nerves around your throat and ears, sending calming signals throughout your body. Gentle, rhythmic activities like strumming a guitar or rocking back and forth can also help you feel safe and relaxed. You can even gently roll your head in circles to relax your neck muscles, which tend to tighten when you’re stressed.
The Power of a Smile
It turns out that smiling can really help during tough times. Smiling triggers the release of dopamine, a chemical in your brain that makes you feel happy.
Even forcing a smile — like holding a pencil between your teeth — can trick your brain into thinking you’re happy. Smiling can also attract others, and connecting with people can make you feel better.
Creating Positive Experiences
Research shows that we can create positive experiences to help protect ourselves from stress. Using your body to calm your mind is a simple way to do this. Over time, these small actions can help you build a more positive, peaceful life.
