Boosting your well-being might be easier than you think. It comes down to three natural processes that bridge the gap between mind and body: breathing, sensing, and seeing. These processes can either operate on autopilot or be consciously guided by you. This ability to control them is linked to the parasympathetic nervous system, which handles functions that are semi-voluntary. Here’s how you can tap into these powerful healing practices.
Practice #1: Vagal Breathing
Vagal breathing is a powerful method to alleviate and even reverse stress. It’s at the heart of polyvagal theory, a burgeoning area of research with promising health benefits. The vagus nerve, which influences the heart, lungs, and digestive system, is crucial here. Vagal breathing trains your nervous system to recognize and return to a calm state, which is crucial in our fast-paced world.
The technique is simple: focus on making your exhalations longer than your inhalations.
- Sit up straight, concentrating on your lower ribs and belly.
- Inhale through your nose until your belly feels expanded.
- Hold your breath for a count of four.
- Slowly exhale through your nose, allowing your belly to relax completely.
- Repeat this for five minutes, ensuring that your breathing remains comfortable and natural.
(You can also try inhaling through your nose and exhaling through your mouth as a variation.)
Practice #2: Body Scanning
This next practice sharpens your awareness of internal bodily sensations—a sense known as interoception. Though often overlooked, interoception is essential for understanding the signals your body sends you. By enhancing this sense, you’ll better interpret these signals and respond in a healthier way. For example, an elevated heart rate might be energizing for someone active, while for someone less active, it could trigger anxiety. Strengthening your interoception helps you navigate these experiences more effectively.
Body scanning is a great way to become more in tune with your body’s sensations.
Basic Body Scan
- Lie flat on your back with your arms by your sides and your eyes closed. Take a few deep breaths to relax.
- Feel the weight of your body grounding you, connecting you to the Earth.
- Let your awareness drift to any sensations—whether it’s tension, discomfort, or even pleasant feelings in your muscles, neck, back, or stomach. Observe these sensations without judgment.
- When you notice a particular sensation, pause there. Resist the urge to move on, even if it’s uncomfortable. Breathe deeply and gently, and imagine warmth or soothing light easing the area.
- The goal isn’t to force anything—just feel without tensing up or pulling away. Stay within your comfort zone, but linger long enough to fully register each sensation.
- If any sensations trigger emotions like anxiety or impatience, remind yourself, “This is just a feeling. I don’t have to follow it or focus on it.”
- Continue this body scan for five to 20 minutes, or as long as it feels right. Falling asleep during the process is a natural sign of stress release.
Practice #3: Centering Your Vision and Finding Your Balance
We all have a default emotional state, a baseline mood we return to over time. Intense emotions, like grief, can temporarily disrupt this balance, but usually, we find our way back. However, if we get stuck in certain emotions, it can lead to ongoing issues like chronic grief or depression.
Our habitual patterns often trap us in rigid behaviors and beliefs, hindering change. We’ve all heard people say, “I’d never do that,” or, “She’s always like that,” without realizing these statements reflect a mind stuck in its ways. These fixed ideas block growth and adaptation.
The following practice helps you break free from these limiting beliefs.
- Notice when you’re acting out of habit or routine.
- Pause and let your automatic response fade.
- Shift your focus to the center of your chest.
- Wait quietly for a new response that fits the situation.
- Act on this new response, or if none comes, stay centered and calmly remove yourself from the situation when it feels right.
When to Use Your Centering Practice:
- You’re stuck in an unproductive conversation.
- You find yourself repeating the same opinions.
- You’re convinced you’re right, no matter what others say.
- You can’t tolerate disagreement.
- You’re emotionally stuck, feeling only anger, resentment, anxiety, or indifference.
- You feel blindly loyal or resistant to change.
- You’re upset or distressed.
This practice brings immediate benefits, either offering a new response or helping you disengage without conflict. Over time, it also trains your mind to return to a calm, balanced state, rather than getting stuck in unhealthy patterns.