While the emphasis on calming your nervous system might sometimes feel like just another wellness trend, there’s definitely a real reason behind the buzz. With more and more people experiencing high levels of stress, less-than-ideal diets, and increasingly sedentary lives, feeling overwhelmed and burnt out has become all too common. While a healthy lifestyle is undoubtedly important, I’ve spent considerable time researching and personally trying various techniques to find quick and effective ways to regulate the nervous system. Like many, I found that the often-repeated advice like deep breathing and meditation sometimes left me feeling more frustrated than relaxed. After countless books, studies, and personal experimentation, I’m excited to share 3 surprisingly powerful ways to calm your nervous system in 5 minutes or even less.
#1: Bilateral eye movement exercise
There’s something called the vagus nerve, and this nerve is connected to your parasympathetic nervous system that helps you rest and digest. When we’re in a state of stress, our body’s sympathetic nervous system is activated which is the fight or flight that we all know about. In order to be more relaxed we have to relax the vagus nerve. This is the easiest technique that I’ve learned is something called bilateral eye movement. Here’s how you do it:
You can do this sitting or standing. Look straight ahead, and without moving your head or body, gently move only your eyes to look towards the right. Hold this gaze until you feel a yawn coming, or a subtle release of tension in your body. This often happens quite quickly, but give it a minute. Once you feel that slight shift, bring your eyes back to the center and then repeat the same process, moving your eyes to look towards the left. Hold until you feel that same sense of release.
This eye movement actually triggers the vagus nerve, and gives you an instant sense of calm and peace. I love doing this when I’m feeling overwhelmed or just any time i feel like it. When I first learned about it, I was amazed at how fast it worked, and the best part is, you really don’t need to overthink it.
My exploration into the vagus nerve and techniques like this led me to read some great books. If you’re interested in a foundational understanding of the vagus nerve in simple terms, I would recommend this book. For a more in-depth look at the vagus nerve and a wider range of exercises to activate and support it, I found this book incredibly helpful. I’ve read both of them, and while I personally preferred the more comprehensive second book, the first one is a great starting point for most people.
#2: The Big 6 Lymphatic Massage
I first learned about this self massage technique on youtube from Dr. Perry Nicholston. I listen to a wide variety of health experts who actually teach us tangible techniques that we can do to take care of our bodies. The lymphatic system is an internal drainage system within our body to get rid of toxins. But sometimes this system gets backed up, due to lack of movement, lack of water, and etc. When it gets blocked, it can cause inflammation and pain within the body, bloating, and many other health issues. When you’re able to release and activate the lymphatic drainage, it can make you feel more relaxed.
This is a simple daily routine that you can do morning and night. But you can try to do it one time a day. Obviously this technique is something you have to consistently do. From my experience, I felt an immediate release after doing this, and my shoulders instantly felt lighter. And it’s great, you don’t need to use any force while doing this just gentle movements. So here’s how to do it:
You’re going to start with one side at a time and then do the opposite. 1. Starting with your collar bone, you’re going to gently rub above and below your collarbone 10 times, and then do 10 light taps. Repeat on the other side. 2. Now Behind the ear/neck where the jaw meets, and you can do both sides together, rub 10 times and then tap 10 times. 3. Where the arm meets the arm pit with the arm and hand facing out front on the side, you’re going to tap 10 times, and rub 10 times, do it on the opposite side. 4. put one hand on your belly button, and the other hand above that hand on the belly, and rub 10 times, and then tap 10 times. 5. The crease of the groins, you can do it the same time, you tap 10 times and rub 10 times. 6. Bending slightly or if seated rub behind both knees 10 times and rub 10 times. Lastly, you’ll do some self rebounding and standing up bounce on your up and down on your ankles, shaking your arms gently for 30 seconds to 1 minute.
You’ll instantly feel so much relief and relaxation within tense muscles. This takes only a few minutes a day and it can definitely change your life and your health. Try to add it into your daily routine every morning and evening, or whenever you feel you would like to feel better.
#3: Shaking your body
Now for something that might feel a little unconventional, but trust me, it can be incredibly effective for releasing pent-up stress and calming your nervous system quickly: shaking your body. Think about how animals shake off tension after a stressful encounter – it’s an innate response. We humans can consciously tap into this same mechanism to help regulate our own nervous systems.
When we experience stress, our bodies often hold onto that tension physically. This can manifest as tight shoulders, a clenched jaw, or a general feeling of being wound up. Intentionally shaking your body can help to release this stored energy and signal to your nervous system that it’s safe to relax. Here’s how to do it:
Stand comfortably with your feet about shoulder-width apart. You can do this in private or wherever you feel comfortable letting go a little. Begin by gently shaking your hands and arms. Imagine you’re trying to flick water off them. Keep the movements loose and relaxed. Gradually extend the shaking to your shoulders. Let them be loose and jiggly. You might feel some tension releasing here. Allow the shaking to move into your torso. You can gently sway and let your whole upper body move in a relaxed, shaky way. Finally, extend the shaking down to your legs and feet. Let your knees be slightly bent and allow your whole body to vibrate gently. The key here is not to force the shaking, but to allow your body to move naturally and release any tension it’s holding onto. You might even make some small sounds or sighs as you shake. Do this for 1-2 minutes or however long feels right to you.
After you’re done shaking, take a moment to stand still and notice how your body feels. Many people report feeling a sense of lightness, release, and a decrease in tension. When I started doing this i felt really dumb but it really did help me to feel better afterwards. So even if you’ll look or feel dumb for a few minutes (which no one has to see lol)…. you’ll feel so much better afterwards. And for me I just start laughing because its such a simple technique that most people laugh at it.
Conclusion
So there you have it – three surprisingly effective and quick ways to tap into your nervous system’s natural ability to find calm, all in under five minutes. Forget the pressure of lengthy meditations or forced deep breaths if those don’t resonate with you. Instead, explore the subtle power of bilateral eye movements to gently nudge your vagus nerve, the soothing touch of the “Big 6” lymphatic massage to ease physical tension, and the liberating release of simply shaking it all off.
The beauty of these techniques lies in their accessibility and speed. You can incorporate them into your day whenever you feel that familiar wave of overwhelm creeping in – whether you’re stuck in traffic, facing a stressful deadline, or just need a moment of peace amidst the chaos.
Remember, finding what truly calms your nervous system is a personal journey. Not every technique will work the same way for everyone. I encourage you to experiment with these three methods and pay attention to how your body and mind respond. You might find one becomes your go-to secret weapon against stress, or perhaps a combination of them will serve you best.
More than anything, I hope this post has shown you that you have the power to influence your nervous system and find moments of calm, even in the midst of a busy life. Don’t underestimate the impact of these simple, yet profound, techniques.
Now, I’d love to hear from you! Have you tried any of these techniques before? Which one are you most curious to try first? Share your thoughts and experiences in the comments below!
