Stress out, balance in: Your path to inner peace
In our fast-paced world, the nervous system is often overstimulated. Deadlines, stimuli, being online all the time - all this throws our autonomic nervous system out of balance. The good news is that you can Calm the nervous systemand that completely without medication. Find out exactly how in this article.
Understanding the nervous system: Sympathetic vs. parasympathetic nervous system
Our autonomic nervous system consists of two main players:
- Sympathetic nervous system - Activated during stress ("Fight or Flight")
- Parasympathetic nervous system - Ensures rest & regeneration ("Rest and Digest")
A permanently active sympathetic nervous system means: increased heart rate, shallow breathing, tension - which can make you ill in the long term.
The aim is therefore to Strengthen the parasympathetic nervous systemto inner peace, digestion, sleep and regeneration to promote.
Symptoms of an overstimulated nervous system
- Problems falling asleep
- Trembling, restlessness, nervousness
- Irritable bowel syndrome & stomach complaints
- Tension & headaches
- Palpitations & feelings of panic
- Increased sensitivity to noise or light
8 natural ways to calm your nervous system
1. Breathing exercises & Box Breathing
Slow, deep breathing activates the vagus nerve. Example:
→ Breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4 - repeat.
2. Cold applications
Alternating showers, cold facial tonics or ice baths stimulate the parasympathetic nervous system and regulate stress reactions.
3. Stimulate the vagus nerve
- Humming, gurgling, singing
- Gentle neck and throat massages
- Diaphragmatic breathing
4. Digital detox & silence
Be consciously offline at least once a day - the nervous system also needs stimulation breaks.
5. Magnesium & Omega-3
Nutrients such as Magnesium (e.g. glycinate) and Omega-3 fatty acids have a proven calming effect on the nerves and brain.
6. Meditation & mindfulness
Just 10 minutes a day reduces cortisol levels and improves heart rate variability.
7. Exercise & walking barefoot
Gentle exercise (e.g. yoga, Qi Gong, walks) and grounding yourself by walking barefoot help you to "wind down".
8. Adaptogenic herbs
Rhodiola, ashwagandha or passion flower support natural stress adaptation - ideal for vegetative exhaustion.
Bonus: Healing frequencies & binaural beats
Certain frequencies (e.g. 432 Hz) can bring the brain waves into the alpha state - ideal for relaxation. Try it out with high-quality headphones!
Conclusion: Your nervous system can be trained
You don't have to take medication to find inner peace. With the right stimuli, you can calm your nervous system, Build more resilience and live a more relaxed life in the long term - completely natural.