How often do you find yourself or hear someone else saying the following?

My back /neck hurts.
I barely slept last night—again.
I’m so stressed out, I just need a break.
​I’m so exhausted. I can’t shake this ongoing fatigue.
I cannot focus on anything these days.

Our thriving wellness industry promotes numerous methods to manage stress and enhance well-being, offering tried and tested ways to feel good. Maintaining consistency with routines, however, can often pose a challenge. But with modern life being at breakneck speed and chock full of highs and lows we need to manage, it is essential to maintain some sort of practice to calm ourselves down for overall well-being. If we have mental health issues and/or trauma in our history, it is really essential. One powerful approach is to simply engage the parasympathetic nervous system (read more about it here), which promotes relaxation and balance in the body. By incorporating one or all of these techniques into our routines as often as we can, we can find moments of tranquility and learn to cultivate a steady sense of peacefulness within ourselves.

1. Deep Breathing:
A simple and accessible way to engage the parasympathetic system is through deep breathing exercises. No matter where you are––sitting at your work desk or taking a moment to lie down and rest––close your eyes (or don’t), and focus on your breath. Inhale deeply through your nose, filling your lungs as much as you can, pause at the top of the breath, and then exhale slowly through your nose or mouth. Each time you exhale, invite your body to let go of tension so you relax more and more. Read more about breathing and some different techniques here.

2. Mindfulness Meditation:
Mindfulness meditation isn’t necessarily an easy practice for many, but it is a very powerful practice that can teach us how to navigate the mind and body so we can observe more and react less. It’s akin to giving your nervous system a big hug. Read more about it here. The basic gist of how to meditate is:

• Find a quiet space and try to sit (or lie down) in a comfortable position.
• Close your eyes and bring your attention to, let’s say, your breath.
• Pay close attention to the sensation of the breath coming in and out of your nose. Notice the rise and fall of your chest.
• As you do this, your mind may be distracted by things like what you need to do tomorrow or an ache in your knee. Try to observe this happening without much interference or judgment and,
• Keep noticing the sensations of your breath coming into and leaving your body.

3. Progressive Muscle Relaxation:
Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in the body. It can promote both physical and mental relaxation, thereby easing stress. To do this, bring your awareness to your toes, tensing them for a few seconds, and then releasing them. Taking your time, move your awareness up through your feet, ankles, calves, thighs, abdomen, arms, hands, neck, head, and face. Each time you land on a part, gently tense and relax it. This technique can also be a meditation in itself, where the focus is not on the breath, but rather on the sensations of each body part that you tense and relax.

4. Connecting with Nature:
Spending time in nature can have a BIG impact on our well-being. Take a walk anywhere that’s relatively tranquil where you do not have to be on high alert for cars or other impediments. This could be at a park, around a lake, up in the hills, or at the beach. Lie down in the grass or take off your shoes and socks and walk slowly in the grass. Sit on a bench at the park or overlooking the ocean––you can even just sit on your balcony or stoop with your plants around you.

5. Restorative (Yin) Yoga:
Restorative yoga is a gentle form of yoga that focuses on deep relaxation. It involves holding restful and supported poses for an extended period, ranging from a few to ~ 20 minutes. This type of yoga is suitable for people of all ages and fitness levels. It often involves using props like blankets, bolsters, blocks, and straps to promote safe stretching with lots of comfort and support so the body can completely relax and rest without tension. Many yoga studios offer restorative classes, but there are also lots to be found online (YouTube, etc.).

In Tips for Self-Care, I explore some more ways to turn inward so you can move upward––towards feeling more safe, calm/regulated, connected, ready to engage socially, openhearted, curious, playful, & full of free-flowing energy (D. Dana/S. Porges).