The world is rushing and we are rushing along with it - deadlines chasing, planning, overtime, a flurry of responsibilities, eating on the go, perpetual sleep deprivation. Sound familiar? With advances in technology, the pace of our lives has accelerated. But our nervous system doesn't evolve that fast.
Our brain and entire nervous system are still accustomed to the lifestyle of cavemen, who spent much more time doing 'nothing'. Under such conditions, the autonomic nervous system had ample time to rest, needed to trigger the regeneration processes in our body.
The parasympathetic part of the autonomic nervous system is responsible. It includes the vagus nerve, which innervates our organs and is responsible for lowering heart rate and blood pressure, slowing breathing and stimulating digestion. In this way, it helps the body to recover from stress.
Unfortunately, the vagus nerve cannot function properly when we are constantly tense and overstimulated. Does this mean that we should now all move out into the forest? Not necessarily. Stress is natural and necessary, but when it persists over a long period of time, it can lead to undesirable health effects. For this reason, it is worth learning to consciously regulate our nervous system so as to maintain a balance between periods of stress (fight or flight) and recovery (rest & digest).
Is it easy? Both yes and no. Unfortunately, it is not a matter of "3 simple techniques that will eliminate stress". However, this does not mean that nothing can be done.
Firstly: check how your body and psyche feel - recognise the problem.
Secondly: think about what your complaints might be caused by - look for causes.
Supporting questions:
- Are you getting enough sleep?
- Do you care about good nutrition?
- Do you drink water?
- Do you know how to regulate your stress levels? Do you know the source of stress and do you have an antidote when you are already under stress?
- Do you undertake regular physical activity?
- Do you carry out periodic examinations?
- Do you do something for yourself every day? Small things have great power!
Third: make tiny changes, step by step
On a daily, regular basis - so as to support your health and well-being. Big changes made without preparation have little chance of surviving. Try the small steps method.
For example:
Week I - Block out an hour a week in your schedule for time for yourself. And do what you feel like doing. It could be a walk in the woods, yoga or lying on the sofa under a blanket - something you really enjoy.
Week II - Drink a glass of warm water every morning.
Week III - try doing two of your favourite exercises on selected days or every day.
And so gradually, step by step, you can get to the results you want.
And what does a physiotherapist have to do with stress?
The level of stress in a patient's life is one of the key elements that determine the progress of therapy.
If a patient who is under constant stress, eats fast food and sleeps four hours a day comes in with recurrent knee pain - there are no such magic techniques that will permanently improve function. The relief may only be temporary.
And this is where physiotherapy comes to the rescue, which, through appropriately applied manual and breathing techniques, activates the vagus nerve and reduces tension in the nervous system.Together, we also look for small lifestyle changes that can further optimise the functioning of the whole body.
A simple breath for a difficult moment
A small step towards balance and good health can be taking this simple breathing exercise when you find yourself in a stressful situation, or simply when you are feeling tense:
- Take a calm, deep breath in. Feel your abdomen and chest rising.
- Hold your breath for a moment.
- Exhale as slowly as you can.
Repeat 3 times. Better?
The takeaway - or what to remember from this text:
✅ Your nervous system needs balance, not just action.
✅ Stress in itself is not bad - the problem is its chronicity.
✅ Small changes and good habits have great power
✅ Breathing is the simplest and free tool for regulating tension.
✅ Physiotherapy can also support your inner peace, not just your musculoskeletal system.
And if you feel that constant stress is negatively affecting your functioning and you need support, you are cordially invited to physiotherapy in the Zug centre. I will be happy to help you - through body work - to regain the balance of your entire nervous system.
website link:
https://artoftherapy.ch/pl/holistyczna-fizjoterapia-w-zug/
link to ig:
https://www.instagram.com/art_of_therapy_anna_adamska/
Whatsapp:
0782215193
Anna Adamska