Calming the parasympathetic nervous system is a bit of a misnomer — the parasympathetic system is actually the "rest and digest" part of your autonomic nervous system, meaning it's already responsible for calming your body after stress. However, if you're feeling anxious, stressed, or overactivated, the goal is to activate or enhance the parasympathetic response, not calm it.

Here are science-backed ways to stimulate and support the parasympathetic nervous system:

Watch Dr. Eric Berg's 5-Minute Explanation on managing high blood pressure:

https://www.youtube.com/watch?v=a7wgLehFAbc&t=42s&pp=ygUeZHIgQmVyZyBvbiBoaWdoIGJsb29kIHByZXNzdXJl

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🧘 1. Deep, Slow Breathing (Especially Exhaling Longer Than Inhaling)

• Try 4-7-8 breathing: Inhale for 4 seconds, hold for 7, exhale for 8.

• Or box breathing: 4-inhale, 4-hold, 4-exhale, 4-hold.

• Deep diaphragmatic breathing signals safety to the brain.

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🛌 2. Progressive Muscle Relaxation

• Slowly tense and release each muscle group.

• Helps shift the body out of fight-or-flight and into a relaxed state.

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🌿 3. Mindfulness or Meditation

• Even 5–10 minutes a day of mindfulness meditation increases vagal tone (a marker of parasympathetic activity).

• Apps like Calm, Insight Timer, or Headspace can guide you.

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🚶 4. Gentle Movement

• Activities like yoga, tai chi, or a slow walk in nature support parasympathetic activation.

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🌬️ 5. Vagus Nerve Stimulation (Naturally)

• Humming, singing, chanting, gargling, or even laughing can stimulate the vagus nerve, a key part of the parasympathetic system.

• Cold exposure (like splashing cold water on your face) can also trigger a parasympathetic response.

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🛏️ 6. Prioritize Sleep and Rest

• Deep sleep is where the parasympathetic system dominates. Create a calm, screen-free bedtime routine.

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💚 7. Social Connection

• Eye contact, touch, and safe human connection activate the vagus nerve and promote calm.

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🍵 8. Supportive Nutrition

• Avoid stimulants (like caffeine or too much sugar) if you're chronically activated.

• Stay hydrated and support your gut — the gut-brain axis is closely tied to autonomic balance.

Mindfulness Exercises Podcast

In this quiet, nourishing guided meditation, Sean Fargo invites you to explore the richness of the present moment through the lens of gentle awareness. This is not a meditation of striving or self-improvement — it's an offering to be with what is. Whether new to mindfulness or returning after a long day, this practice will help you soften inward, rest into your breath, and reconnect with your body as it is right now.

This session is a beautiful reminder that mindfulness doesn’t have to be intense or complex. Sometimes, the most profound shift comes from meeting this moment — gently, fully, and without judgment.  Go to https://mindfulnessexercises.com/podcast-episodes/gentle-awareness-and-mindful-presence/

Live & Dare: Become Calm, Centered, Focused