6 nervous system regulation techniques to relieve anxiety

Relax and rewind with the help of these six interventions designed to regulate your nervous system and relieve anxiety.

Anxiety is a mental health issue, so it makes sense that many of the most popular coping techniques revolve around soothing our brains. From mindfulness and meditation to some interventions taught in cognitive behavioural therapy (CBT), working to address the psychological root causes of anxiety is often the norm.

But as research into the link between the brain and the body develops, more experts are turning their attention towards physical interventions which could help to relieve anxiety. That’s the focus of a book by Karden Rabin and Jennifer Mann – nervous system regulation experts at Somia International – which outlines how we can tap into our mind-body connection to soothe anxiety and help instil a sense of calm. 

In The Secret Language Of The Body, the pair combine science-backed insights with hands-on techniques to provide a beginner-friendly introduction to concepts including polyvagal theory, somatic therapy and the benefits of nervous system regulation.

Intrigued? To find out more about how nervous system regulation can help us feel calmer and more in control, we asked Mann to share some of the physical interventions we can use to relieve anxiety. From grounding to hand-warming, here’s what she had to say. 

1. Physical anchoring

When you’re feeling anxious, it’s easy to get carried away by your thoughts and lose touch with the world around you. Physical anchoring is all about helping to redirect your thoughts to the present moment using your surroundings.

“For those experiencing anxiety symptoms like trembling legs, aching muscles or pins and needles, physical anchoring exercises can be instantly beneficial,” Mann says.

One way to do this is to sit comfortably on a chair and press your feet firmly into the floor, while focusing on the sensation of contact between your feet and the ground. “This physical connection to the floor can help to reduce your trembling by reinforcing bodily awareness and diverting attention away from your anxiety triggers, thereby easing the symptoms caused by them,” Mann explains. 

2. Shaking

It’s well known that physical exercise can help to relieve anxiety, but experts believe simply shaking our bodies can help to ease muscle tension and reduce stress as a result.

To get started, Mann recommends beginning by standing up and adopting a grounding stance. “Stand up and begin shaking your whole body, as if shaking water off your hands arms, legs and feet, for three minutes,” she says.

“This sensory-motor experience helps your muscles to release pent-up energy and activate the parasympathetic nervous system by sending a signal to your brain that the threat has now passed, and your muscles can relax – promoting a state of calm.”

While research into the benefits of shaking for anxiety relief are limited, there is evidence that muscle tremors – like those triggered during tension and trauma releasing exercises, or TRE – can help to release stress, anxiety and trauma.

3. Hand warming

 Another great technique you can use to distract yourself from anxious thoughts is hand warming – a form of mindfulness that helps you keep track of the sensations within your body.

“When experiencing symptoms like heart palpitations, chest pain and lightheadedness due to anxiety, a practice called ‘hand warming’ can be profoundly effective,” Mann says. “To get started, find a comfortable place to sit in and place your attention on the sensation of warmth traveling from your chest to your palms.

“Then, imagine a warm glow accompanying this feeling, emanating from the center of your chest, spreading slowly to your hands. This visualisation not only helps calm the nervous system but also reduces your physical symptoms of anxiety by promoting a sense of soothing and safety.” 

4. Vocalisations

Your voice is a powerful tool for soothing your vagus nerve – the wandering nerve that’s in control of your parasympathetic nervous system, which is responsible for placing your body in the ‘rest and digest’ state. Vocalisation techniques can help to stimulate the nerve and switch your body into a more relaxed state.  

“To try this, stand up, inhale and lift your arms over your head, and then exhale as you lower your arms back down while saying ‘aaaa’,” says Mann.

“Repeat this with all the vowels. This combined vocal and physical cue helps to rewire the rhythm of your breath, encouraging the activation of the parasympathetic nervous system, soothing anxiety and stabilising your breathing pattern.”

5. Acupressure 

Acupressure has been a part of Chinese medicine for centuries, and western doctors are only just beginning to cotton on to the potential benefits of this approach.

Research into the benefits of acupressure for anxiety has shown it could ease symptoms, with the stimulation of certain pressure points across the body said to be particularly beneficial.

“If you find yourself experiencing abdominal distress as a result of anxiety, engaging in an acupressure technique can be remarkably effective,” Mann explains.

Using your thumb, gently press the point located three finger-widths below your wrist on your inner forearm. This point is sometimes called the “Great Abyss”, Mann says. “You’ll know you found the right spot because you’ll feel the indent. Maintain gentle, steady pressure for up to 5 minutes while taking deep, slow breaths or humming out loud.”

6. Voo breath

‘Voo breathing’ is another form of vocalisation that combines breath-work and vagus nerve stimulation to create a calming effect.

“As someone who experienced anxiety her whole life, my personal favourite rapid relief practice of all is voo breathing,” Mann says. “In the moment you feel that rush of fear traveling through your limbs, that pang in your chest or that ‘belly drop’ feeling – do this. Inhale through your nose and for the event of the exhale say ‘Voooo’ while tapping the middle of your chest with your hand. Do this for up to five minutes.

“This not only diverts your brain away from fear and distress but also activates the vagus nerve, responsible for that calming effect throughout your body and mind.”    

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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How to Detect Parkinson's: A Guide to Early Signs

Degenerative diseases such as Alzheimer's and Parkinson's represent some of the largest challenges facing medical researchers today. These diseases not only rob us of control over our own bodies but slowly sap our mental capabilities as well. Like most diseases, however, they are best detected early on, when we can at least slow down the progress of the disease, hopefully until better treatments are found. To do this, we must be aware of the early symptoms and signs that point to Parkinson's.

Note: Don't panic if you have one or more of these symptoms, as they can be related to other issues. However, to stay on the safe side, if you think there is even a small chance you are showing early signs, please get tested, if only for your own peace of mind. If you do have it and you catch it early, the prognosis will be much better for you. Here are 8 symptoms of the onset of Parkinson's disease: 

 

1. A Change in Handwriting

If a person's handwriting starts to go from big and free to small and cramped, this may well be an early sign of Parkinson's. The telling signs are letters that get smaller and words that seem crowded together with letters almost written on top of each other. Many patients also take longer to write and have trouble with repetitive tasks.

2. A Reduced Sense of Smell 

If someone is suddenly having trouble smelling pungent foods or picking up on scents, they should go see a doctor. Most times it has to do with sinuses, and it's definitely not one of the most obvious signs of Parkinson's, but doctors say that patients with Parkinson's claim it to be the earliest sign they had of the disease. While studies haven't proven the link between the symptom and the disease, a working theory is that certain proteins form clumps in the brain and may form in the olfactory area, reducing our sense of smell.  

 

3. Trouble Sleeping

Another symptom that can be easily ignored because it's so common, is the sudden inability to sleep well, even if you're usually a sound sleeper. You may toss and turn, your limbs move and twitch during sleep, or you may even wake up on the floor, having fallen from bed. Ask your significant other if you are making a lot of movements at night, and go see a doctor if it persists. 

 

4. A Quieter, Softer Voice OR an Expressionless Face 

A softer voice and a vacant facial expression are common signs of Parkinson's. Some will not notice they are speaking in a softer tone, and they definitely won't notice their face losing expression, so it is up to the people around them to be aware of these signs. Speaking too rapidly or stammering a lot is also a symptom. 

 

5. Depression  

Obviously many patients develop depression after learning they have Parkinson's, but there is a physical link between the deterioration that comes with Parkinson's and depression. Some patients get depressed years before the other symptoms of the disease appear. Lower-than-normal secretions of serotonin and dopamine, the neurotransmitters involved with many bodily functions as well as mood, can cause this effect.

 

6. Constipation

If you find that you've seriously reduced the number of times you move your bowels, sometimes even skipping a day - it's not a good sign, even if it's not Parkinson's, and so you should check it out. The disease has an effect on the autonomic nervous system, which is responsible for unconscious processes such as digestion and bowel function. Constipation on its own is usually nothing to worry about, but if it comes with some of the other symptoms on this list - go get checked immediately.

7. Shaking/Tremors While Perfectly Relaxed  

Shaking is perfectly normal under certain circumstances. We may be excited or anxious, have just finished a workout or are feeling restless. But small shakes in our fingers, our hands, our chin, lip or our limbs, while we're at rest, could be a strong sign of Parkinson's, according to the National Parkinson Foundation. This symptom appears in about 70% of patients and can become more noticeable during stress or excitement. 

 

This symptom usually arrives AFTER the other symptoms on this list though. However, many a time it is the first one truly noticed, as the others can all have other explanations. 

 

8. Stiffness and Slowness of Movement  

Stiffness in the joints that doesn't go away, coupled with muscle weakness that's here to stay can spell bad news. Suddenly everyday tasks like buttoning your shirt, walking or fixing things around the house become bothersome and difficult. You stop swinging your arms as you walk and your legs and feet feel heavy and 'stuck to the floor'. If you start hesitating before taking steps, or people are commenting that you look stiff or sore - please see a doctor.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Tactical Breathing: How to Stop Stress on the Spot

Many people use the term 'panic attack' loosely, describing an episode of minor stress. However, for some, the word is not just a figure of speech but a very real condition, which manifests itself through a physical reaction, that might include shallow breath and shaking. Those symptoms can easily be mistaken for something else, and worsen the panic attack. The first step to help yourself is to recognize what you’re going through, but even once you do, it might feel like the situation is just out of your control. It’s not. One simple way to regain control over your body is through regulated breathing, according to experts.

While there are quite a few breathing techniques that are useful to practice in different situations, one that was proven to be helpful during panic attacks, in particular, is tactical breathing or combat breathing. It is a method of diaphragmatic breathing that is often used by military personnel who are placed in very high-stress, panic-inducing environments. Many testified that practicing tactical breathing helps them focus, get in control of their emotions and thoughts, and manage stress in a matter of seconds. Because of the high success rates of this technique, it is now officially taught as part of the US military training.

What happens in your body during a panic attack?
It is important to understand what happens in our body during a panic attack. When we encounter a threat, our nervous system springs into action - it releases high concentrations of adrenaline to help us stay alert. This causes the heart rate to quicken, which sends more blood to the muscles (this can sometimes cause shaking). Your breathing becomes fast and shallow, to prompt you to take in more and more oxygen. Your senses become sharper, and blood sugar spikes.

If you needed to confront a dangerous situation that requires physical activity, like running away from a grizzly bear, those bodily changes would have been advantageous. But during a panic attack, the body goes into alert mode for no ‘actual’ reason. There is an unconscious communication that occurs between the mind and the body, where the mind sends a message saying “guard against this feared situation!”.

It could be the result of a recollection of a past event; the mind creates an image of the traumatic occurrence and instructs the physical body to act as if it is happening right now. It could also be a reaction of worry and fear from an event that has not yet occurred, but the mind questions your ability to cope with such a situation. These questions lead to an instant instruction to the body: "Guard against any of these worst possible outcomes.

In any case, managing those physical symptoms is crucial, and will help you calm yourself significantly faster.
 
How to practice tactical breathing    Breathe in slowly through your nose for a count of four.
    Hold the air in your lungs for a count of four.
    When you hold your breath, do not clamp down and create back pressure. Rather, maintain an expansive, open feeling even though you are not inhaling.
    Exhale slowly through your mouth for a count of four.
    Hold for a count of four.
    Repeat 3-5 times, visualizing each number as you count.


The practice can easily be done anywhere, and be of help in many daily situations. “I practice it in the morning, before a workout, while standing in line, while I’m stuck in traffic and whenever else I can. It helps me slow down my breathing rate and deepen my concentration. When I perform box breathing, even just for five minutes, I am left with a deeply calm body and an alert, focused state of mind,” Said Mark Divine, a US Navy Seal, to Time Magazine.

Do take note of how often you experience these symptoms of extreme fear and worry, and learn what habits might be triggering them. If you feel this is a repeating occurrence, its important to turn to a doctor for help. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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High antibiotics use can increase your risk of Parkinson’s disease

Excessive use of certain commonly used antibiotics is linked to an increased risk of Parkinson’s disease, a progressive nervous system disorder that leads to shaking, stiffness, and difficulty with walking, balance, and coordination, says a study.

This connection may be explained by their disruptive effects on the gut microbial ecosystem, said the study published in the journal Movement Disorders.

The strongest associations were found for broad spectrum antibiotics and those that act against against anaerobic bacteria and fungi.

“The link between antibiotic exposure and Parkinson’s disease fits the current view that in a significant proportion of patients the pathology of Parkinson’s may originate in the gut, possibly related to microbial changes, years before the onset of typical Parkinson motor symptoms such as slowness, muscle stiffness and shaking of the extremities,” said research team leader Filip Scheperjans from Helsinki University Hospital, Finland.

“It was known that the bacterial composition of the intestine in Parkinson’s patients is abnormal, but the cause is unclear. Our results suggest that some commonly used antibiotics, which are known to strongly influence the gut microbiota, could be a predisposing factor,” Scheperjans said.

In the gut, pathological changes typical of Parkinson’s disease have been observed up to 20 years before diagnosis.

Constipation, irritable bowel syndrome and inflammatory bowel disease have been associated with a higher risk of developing Parkinson’s disease.

Exposure to antibiotics has been shown to cause changes in the gut microbiome and their use is associated with an increased risk of several diseases, such as psychiatric disorders and Crohn’s disease.

However, these diseases or increased susceptibility to infection do not explain the now observed relationship between antibiotics and Parkinson’s.

The study compared antibiotic exposure during the years 1998-2014 in 13,976 Parkinson’s disease patients and compared it with 40,697 non-affected persons matched for the age, sex and place of residence.

Antibiotic exposure was examined over three different time periods: 1-5, 5-10, and 10-15 years prior to the index date, based on oral antibiotic purchase data.

Exposure was classified based on number of purchased courses. Exposure was also examined by classifying antibiotics according to their chemical structure, antimicrobial spectrum, and mechanism of action.

“The discovery may also have implications for antibiotic prescribing practices in the future. In addition to the problem of antibiotic resistance, antimicrobial prescribing should also take into account their potentially long-lasting effects on the gut microbiome and the development of certain diseases,” Scheperjans said.

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