Sing, yell, chant, or …gargle: 5 ways to calm your nervous system.

You have two parts of your nervous system: 

The sympathetic: Known as the fight or flight

The parasympathetic: Known as rest and digest

When you experience too much stress, too intense of stress, trauma, or have unhealed experiences that need processing,  it can lead to dysfunction in your nervous system. 

At our chiropractic office, in Dover, Delaware, we often see that a patient's nervous system gets stuck in fight or flight. When the cycle of sympathetic dominance takes hold, it can lead to a lot of anxiety, depression, and even more chronic stress. Here are our best tips to break the cycle and get your foot off the gas so you can drop into the parasympathetic and begin to heal.

Deep breathing

Inhale, through your nose, hold for three seconds, and release out your nose. Slow deep breathing activates the parasympathetic nervous system. When we are feeling stressed and in sympathetic dominance, take a moment to set, quietly, and just…breath.

Chiropractic adjustments

Adjustments balance the nervous system. Yes, you go to your chiropractor for neck and back pain, but have you noticed how you also feel calmer, sleep better, and are generally happy after an adjustment. What we know is that when you get adjusted it affects your nervous system and your brain. It allows you to better handle stress and activates the parasympathetic nervous system.

Sing, yell, chant, or …gargle

To tap into your parasympathetic nervous system, you must activate your vagus nerve. What happens in vagus definitely does not stay in vagus in your body. In addition to the chiropractic adjustments, one of the best ways to activate your vagus nerve is to sing, yell, or gargle. Your vagus nerve connects to your vocal cords. When you activate your vocal cords,  you are activating our vagus nerve. There is actually a scientific reason why yelling out your favorite song at the top of your lungs makes you feel better. 

Get moving

Exercise reduces stress. All movement can help calm the nervous system and reduce stress. The best thing to do is to find movement that works for you. Movement you enjoy doing and are able to consistently. Over time, exercise can be one of the best ways to heal and manage your nervous system.

Lay with weighted blankets

When your nervous system is in sympathetic dominance, it can lead to an increase or triggering of anxiety, stress, depression, and panic. At times, it may feel like you are unable to take any action steps to get out of the sympathetic dominant. When feeling over stressed, curl up under a weighted blanket. Studies are showing weighted blankets can calm the mind and body.

Bonus: ***Get munching

Stop with the low fat food. Eat some fat. Your brain and nervous system love when you eat (healthy) fat. Avocados, unprocessed/sweetened yogurt, walnuts, and almonds are great ways to get healthy fats in your diet. In addition, try to incorporate more fermented foods, such as sauerkraut and kimchi, in your diet. When you feed your gut, you feed your brain.

If you feel you are someone stuck in sympathetic dominance or looking to heal through your nervous system, reach out to us at Dover Health Care Center Chiropractic in Dover, Delaware.