An intense picture of anxiety tends to activate the so-called sympathetic nervous system, which corresponds to a network of nerves responsible for triggering an immediate response. This can be fight or flight from the situation experienced, when perceiving a risk, for example.
However, on several occasions this kind of defense can be harmful, creating inconvenient situations. As an example, we can cite a job interview, where when trying to impress a future employer, the candidate is unsuccessful because he is too nervous.
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Although at times it doesn't seem like it, you may have more power over it than you realize. In this article, we are going to list 3 easy exercises to relieve these sensations, which were recently shared by a neuroscientist.
Exercises to deal with anxiety and stress
The first exercise consists of the conscious sigh, where you need to be seated comfortably. It should be practiced when noticing the first symptoms of a crisis, such as increased heart rate, tension in the shoulders, among others.
First, take a long, deep breath in through your nose for about 5 seconds and hold for a while. Then do another inhalation process, this time faster, and hold for 3 seconds. Afterwards, exhale slowly through your mouth for an average of six seconds. It is recommended to repeat this cycle three times.
The second stage of the process consists of a method known as “half salamander”, as it consists of moving the eyes without moving the head, in a similar way to the behavior of that animal.
To start, sit down in a comfortable position with your head facing forward. Afterwards, make eye movements without moving your head. Then, tilt your head towards your shoulder and hold for approximately 30 to 60 seconds.
Soon after, return your head to the natural position and look forward again, repeating the movement to the other side of the body. This method tends to stimulate the so-called vagus nerves, responsible for controlling heart rate and bringing a feeling of relaxation.
The last exercise is also the most complex of the three, as it involves longer movements. You will need to kneel down with your head facing down. Then look to the left, but without moving your head in this movement. Afterwards, tilt your head to the left and leave the spine on the same side.
Hold this position for 30 to 60 seconds, returning your head and body to center after that time. Repeat the same movements for the other side of the body.
These methods were shared by neuroscientist Dr. Tara Swart Bieber, who is a physician and professor at MIT Sloan, as well as the host of the podcast “Reinvent Yourself with Dr. Tara”.
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