Five Ways to Bring More Calmness to Your Daily Life
Our amazingly intelligent bodies are constantly working to maintain balance but due to our modern lifestyle that admires multitasking, hard-working, and overachieving, the stress-related ‘fight or flight' system is weighing much more on the scale than the calm and connection’ system.
Many of us know too well how to constantly be on the go and stressed but not well enough to just be&relax. This is why I find it very important to learn and share simple ways of bringing more calmness into our everyday lives so that we can truly enjoy life, and feel curious, optimistic, and creative instead of constantly trying to perform and achieve. Situations that promote peacefulness, relaxation, and intimacy have become less common in our society leading to an overactive sympathetic (fight or flight) state. We deserve to feel relaxed and calm not only during weekends and holidays but every day (even and especially in the midst of our routines and work).
The physiological benefits we get when being in a state of calm and connection:
lower blood pressure and heart rate
increased circulation in the skin and mucus membranes
lower levels of stress hormones
more effective digestion, nutritional uptake, and storage
One hormone that is involved in relaxation and feelings of calm is oxytocin, also called the ‘love hormone'. Oxytocin is an ancient hormone that circulates through our bloodstream and is able to influence many vital operations in the body. The more oxytocin we have circulating in the bloodstream the calmer, more connected, and happier we feel.
Here are five simple ways to trigger the calm & connection system so that you can bring a touch of that vacay mood into your daily (busy) life and support a healthy balance between action & repose, stress & relaxation. So, let's get the oxytocin flowing!
MASSAGE
Hippocrates, the father of medicine, said that the way to health is to have an aromatic bath and a scented massage every day. I think there's some truth to that. The skin is our largest sensory organ and the outermost layer of our nervous system. When the skin is stimulated through touch, it sends signals directly to the brain, triggering a cascade of physiological responses. One of these responses is the release of oxytocin, a hormone that promotes feelings of bonding, relaxation, and emotional well-being. Massage, by providing targeted and intentional touch or pressure, can significantly enhance this effect. It not only helps in releasing oxytocin but also improves blood circulation, eases muscle tension, and can lead to a profound sense of calm and connection. This makes massage an effective therapeutic tool for reducing stress, enhancing emotional bonds, and promoting physical and mental health.
EXERCISE
They say that movement is medicine and the more I learn about it the more I have to agree. Exercise impacts the body's oxytocin levels through its effect on various bodily systems, including the muscles, joints, and the central nervous system. When we engage in physical activity, the sensory nerve fibers within our muscles and joints are activated. This activation sends signals to the brain, resulting in the release of oxytocin, along with other beneficial hormones like endorphins, which collectively contribute to a feeling of well-being and happiness. Regular exercise, therefore, not only strengthens the body and improves physical health but also has profound effects on our mental and emotional well-being, fostering a sense of calm, connection, and happiness.
YOGA
Yoga is a multifaceted practice that integrates body positions, breathing techniques, and meditation to improve physical, mental, and emotional health. The varied poses and movements in yoga stimulate different parts of the body, enhancing circulation and activating the release of oxytocin. Moreover, the focused breathing practices (pranayama) and meditation inherent in yoga encourage a state of mindfulness and inner calm, further enhancing the body's oxytocin release. This combination of physical postures, mindful breathing, and focused attention makes yoga a powerful practice for balancing the body's hormones and promoting a sense of well-being and inner peace.
HAPPY THOUGHTS
Happy and positive thoughts have the power to trigger the same cascade of oxytocin as touch and they provide a healthy effect on our entire physiology and psychology. Positive, happy thoughts can stimulate the brain to release oxytocin, which promotes feelings of happiness and contentment. This biochemical response can create a positive feedback loop, where happy thoughts lead to a happier mood, which in turn encourages more positive thinking. This illustrates the powerful connection between our mental state and physical well-being, highlighting the importance of cultivating a positive mindset for overall health and happiness.
CONSCIOUS BREATHING
This is perhaps the easiest way to access the state of calmness and what's great about it is that it is available to all of us 24/7. Conscious breathing, particularly slow and deep breathing, engages the parasympathetic nervous system, which is responsible for the body's rest and digest responses. This type of breathing can significantly reduce stress levels, promote relaxation, and enhance the release of oxytocin. By focusing on long exhalations, one can further enhance the calming effect, reducing heart rate and activating the vagus nerve, a key component of the parasympathetic nervous system. Through regular practice of conscious breathing, you can cultivate a state of calm, improve stress resilience, and foster a sense of well-being and connection both within yourself and with others. Consider your breath like a free ticket to a world of stillness.
Which one of these five calmness-inducing ways is your favorite?
