From Madness to Mindfulness: Stress-Relief Techniques to Calm Your Mind and Body
March Madness Has Arrived!
No, not basketball. The stress of March.
January brings the excitement of the New Year and fresh goals. February is at least short. But by March, we're over the snow, the cold, and the cloudy, gray skies. We start feeling stir-crazy and impatient, just waiting for spring to show up.
This blog aims to remove the 'madness' of March and provide stress-relief options to help calm your mind and body. These strategies can help manage lingering or building stress and ultimately support your nervous system in relaxing—even if just for a few minutes.
Understanding Your Nervous System and Stress
We can think of the nervous system as being divided into two sides: the stress and alert side (sympathetic nervous system) and the calming side (parasympathetic nervous system).
The 'stress and alert' side = sympathetic nervous system
The 'calm and relax' side = parasympathetic nervous system
Each side has its own ‘volume’ control dial. Our goal to reduce stress is to find ways to turn up the volume on the parasympathetic (calm) system and turn down the volume for the sympathetic (stress) system.
How do we turn up the volume on the parasympathetic (calm) nervous system?
The major player in regulating this system is the vagus nerve. This nerve originates in the brainstem, travels down either side of the neck and larynx, and ends in our abdomen. It helps to control and regulate our breathing, heart rate, blood pressure, and digestion.
Below are some ways we can use the vagus nerve to help de-stress. These are especially useful when we feel anxious, frazzled, less focused, or panicky in the moment.
Pelvic Floor Sidenote: All of these techniques for stress reduction are ALSO good for your pelvic floor! Muscles tend to get clenched and guarded during times of stress, so stress can contribute to pelvic floor issues such as pelvic pain, peeing frequently, leakage, and constipation. If we can have fewer moments of stress, the pelvic floor can relax and cooperate better.
Vagus Nerve Activation Techniques to Promote Calm
1. Breathing Techniques
The vagus nerve connects to the diaphragm (the dome-shaped muscle under the lungs that controls our breathing). These intentional breathing techniques can activate the parasympathetic nervous system.
· Extended Exhale: Breathe in for 4 seconds, breathe out for 7 seconds.
· Alternate Nostril Breathing: Use your thumb or finger to close the left nostril. Inhale through the right nostril, then exhale through the right nostril. Close the right nostril and repeat on the left side, alternating with each cycle of breath.
· Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. You can change the length of time to what feels comfortable for you and repeat this sequence at least 10 times.
2. Use Your Voice
The vagus nerve passes by the larynx (voice box), so creating vibration and movement through our voice can help activate the nerve.
· Hum or buzz in a low tone
· Gargle water
· Sing
· Sigh out loud
3. Self-massage or Movement of the Neck Muscles
Since the vagus nerve originates from the brain stem and travels down both sides of the neck, releasing muscle tightness in the neck can impact the vagus nerve and make you feel calmer.
· Neck Range of Motion: Tip your ear to shoulder back and forth. Look over one shoulder and the other. Tuck your chin.
· SCM Stretch: Place your left hand on your right collarbone and shoulder. Tip your left ear to left shoulder, then turn your head, looking up and to the right slightly. Hold for 5 breaths. Repeat on the other side.
· Self 1st/2nd Rib Mobilization: Sit with a long towel or sheet under the left sitz bone and bring the sheet over the right shoulder. Use your hands to anchor the sheet over the right shoulder and collarbone. Tip your right ear to right shoulder 15 times. Move the sheet to repeat on the opposite side.
· Self-Suboccipital Release: Place 2 tennis balls in a sock and tie them tightly to create a peanut ball. Lay on your back and place the tennis balls at the base of the skull where it connects to the neck. Rest on it for a few minutes.
· SCM and Scalene Self Release: Use a flat hand or a gentle pinch of your fingers to gently massage the muscles along the front and sides of the neck.
4. Self-massage Abdomen
The vagus nerve ends in the abdomen, influencing digestion. Try this ‘ILU’ abdomen massage:
I: Start along the upper left side of your abdomen and use sweeping strokes downward 10 times.
L: Next, create an L shape from the Upper Right side of the abdomen to the Left, then Down. Trace this motion 10 times.
U: Finally, create a U shape from the Lower Right to the Upper Right, Across to the Left, and then Down. Trace this motion 10 times.
5. Cold Therapy
Exposure to cold helps stimulate the vagus nerve pathway, releasing feel-good neurotransmitters in the brain.
· Place a cold pack on your face, chest, or back of the neck
· Take a cold shower or bath for 5-10 minutes
6. Mindfulness and Meditation
Staying present helps quiet stress and anxiety. Allow your brain to stay present with the current task that you’re doing (instead of worrying about the future or planning ahead). You can do this by identifying what your senses are experiencing to ground you in the moment.
· Example: Shower Mindfulness: The next time you’re in the shower, stay present and activate all of your senses. Feel your fingers on your scalp while you shampoo. Sense the temperature of the water. Listen to the sounds of running water or the bathroom vent fan. Breathe in the smell of the soap. See the steam or the soap bubbles running down the drain.
Meditation also encourages your mind to slow down, helps regulate emotions, and promotes a sense of calm. Find a quiet spot, close your eyes, and focus on your breath. Let your thoughts come and go without judgment. Just 10–20 minutes of meditation a day can help reset your nervous system and bring a greater sense of calm. You don’t have to clear your mind completely—just observe your thoughts and bring your focus back to your breath. You can also try guided meditations, deep breathing, or simply sitting in silence and noticing your surroundings.
A few additional ways to practice mindfulness include:
Body Scan: Close your eyes and mentally scan your body from head to toe, noticing any tension.
5-4-3-2-1 Grounding: Identify five things you can see, four things you can touch, three things you hear, two things you smell, and one thing you taste.
Gratitude Reflection: Think of three things you’re grateful for today, no matter how trivial or small. You may decide to write them down in a gratitude journal.
7. Physically Move Your Body
The body and brain love exercise, especially rhythmic and bilateral motions. Every time we do something that alternates ‘left, right, left, right,’ it helps the brain emotionally process stressful events better.
Here are some ideas to move your body:
· Go for a walk - bonus points if you are in nature, but a city walk is still great
· Dance in your living room
· Ride a bike or do the elliptical
· Follow a yoga video
· Bounce on a stability ball
· Do some bodyweight exercises
Final Thoughts
The best part? These techniques require little to no equipment and can be done anywhere, anytime. The next time you feel overwhelmed with stress, take a few minutes to try one of these strategies—you deserve the break!
And remember, stress doesn’t just affect your mind—it impacts your whole body, including your pelvic floor. If you experience pelvic pain, tension, or other issues, pelvic floor physical therapy can help you address the root cause and restore balance. Managing stress is just one piece of the puzzle, and with the right support, you can feel better inside and out.
About Pelvic Health & Wellness
Pelvic Health & Wellness was built with you in mind. We practice whole-person, individualized pelvic floor physical therapy in a caring and safe environment. Our physical therapists specialize in treating pelvic health concerns such as pelvic floor dysfunction, bowl and gut health, pain, prolapse, constipation, incontinence, fertility, and various pregnancy and postpartum-related conditions.
We understand that being ready to talk about and address your pelvic floor wellness concerns comes from a place of strength. We are here to support and encourage you on your journey back to health so you can return to doing what you love! If you are ready to take the first step in reclaiming your pelvic health and wellness, don't hesitate to get in touch with us today.