Daily Habits for a resilient nervous system
Integrate these into your lifestyle to build a more resilient nervous system.
1. Master Your Breath (The Anchor)
Your breath is the most powerful and always-available tool to regulate your nervous system.
Belly Breathing: Several times a day, place a hand on your belly. Breathe in slowly through your nose for 4 counts, feeling your belly expand. Breathe out slowly through your mouth for 6 counts. The long exhale activates the parasympathetic nervous system (the "rest and digest" system).
Practice: Try 2-5 minutes, 3 times a day. Use an app like "Breathe" on your Apple Watch or a free phone app to remind you.
2. Mindfulness and Meditation (The Gym for Your Brain)
This trains your brain to observe thoughts without getting swept away by them.
Start Small: 5-10 minutes a day is enough. Use apps like Calm, Headspace, or Waking Up for guided sessions.
Informal Mindfulness: Bring full attention to a routine activity: feel the warm water on your hands while washing dishes, truly taste your coffee, feel your feet on the ground while walking.
3. Move Your Body (Release Energy)
Physical activity is essential for metabolizing stress hormones like cortisol and adrenaline.
Yoga & Tai Chi: Excellent for combining movement with breath awareness.
Walking in Nature: A double benefit—exercise plus the calming effect of nature ("forest bathing").
Cardio: Running, swimming, or cycling can be moving meditation and are great for stress relief.
4. Curate Your Environment (Your Outer Calm)
Your surroundings deeply impact your inner state.
Declutter: A cluttered space can lead to a cluttered mind. Tidy your desk, your room, your car.
Soothing Senses: Use soft lighting, calming music (or silence), and pleasant scents (e.g., lavender, chamomile with essential oils or candles).
Digital Hygiene: Schedule breaks from news and social media. Constant information overload is a primary killer of calm.
5. Prioritize Sleep and Nutrition (The Physical Base)
You cannot be calm if your body is stressed from lack of sleep or poor fuel.
Sleep: Aim for 7-9 hours. Create a relaxing bedtime routine.
With this you would be able to lead a healthy life.
Wish everyone all the best to lead a life with resilience.
By Jamuna Rangachari
