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For more on this story, see Easy Daily Tweaks to Lower Your Numbers.
You may not be able to remove stress from your life, but new research finds you can change how your body responds to it. And that goes a long way toward reducing the risk of health conditions tied to chronic stress, such as high blood pressure, a weakened immune system, insomnia and digestive system upset. Fortunately, rewiring your stress response doesn’t have to be hard. We’re breaking down the best ways to shift out of the sympathetic nervous system’s “fight or flight” response and into the parasympathetic nervous system’s “rest and digest” mode, so you feel calm, cool and collected, whatever the day throws your way.
How to rewire your stress response naturally
The next time you feel stuck in overdrive or notice your blood pressure increasing from lingering tension, give these smart tricks a try to help reset your acute stress response:
How To Regulate Your Nervous System and Feel Calmer in Minutes
Sneak in power-walks
Take a brisk, seven-minute walk three times a day and you may help lower your body’s baseline of the stress hormone cortisol. A year-long randomized trial in the Journal of Sport and Health Science found those who packed in 150 total minutes per week of aerobic activity had measurably lower cortisol. The research suggests that being consistent in how participants got movement may have helped dial down their long-term stress response.
Tip: Worried about breaking a sweat on your stroll? Use a portable fan, like the JisuLife Pro 1 Mini Handheld Fan, to keep your cool on the go.
Give a ‘physiological sigh’
Take a full, deep inhale through your nose, sip in a second quick inhale, then exhale slowly through your mouth. The breath trick, sometimes called a “physiological sigh,” quickly calms your stress response. A Stanford University study found performing the technique for just five minutes a day improved mood, reduced anxiety and lowered a key physical marker of physiological stress. Not only did participants show benefits from the very first session, many of the mood-boosting effects grew stronger over the month-long study.
Do a ‘brain dump’ before bed
For many of us, stress shows up at night, when unfinished tasks and other worries make it hard to fall asleep. Jotting them down just before bed can help. A study in the Journal of Experimental Psychology: General found that those who spent 5 minutes writing a detailed to-do list offloaded their cognitive load, tamping down nighttime rumination and improving their sleep. That’s important in light of a British review, which found that good sleep is part of your stress-regulation system, helping direct how and when stress hormones are released.
A Vagus Nerve Reset Can Ease Chronic Stress in as Little as 60 Seconds
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More health news:
Can Stress Cause Memory Loss? Experts Say It’s Not the Stress—It’s How You Handle It
How To Improve Vagus Nerve Function Naturally for Better Sleep and Less Stress
Most Relaxing Music for Stress: How a Simple Frequency Shift Resets Your Nervous System
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
