This exercise is called 'increasing heart rate variability' it increases and harmonizing the variation in heart beats, activating the PNS to enhance physical and mental well-being.Įxercise #4: Become mindful of physical sensation.
Integrate this positive emotion into your own brain. While doing this, imagine this breath coming in and out of your heart center in your chest, radiating love, gratitude, and peace. Call it a non-vicious circle.Įxercise #3: Breathe so that your inhalation and exhalation last the same amount of time for example, you might count slowly to five for each. The parasympathetic nervous system causes you to relax, but by 'actively' relaxing, you activate it, causing you to relax even more. You could do a comfortable yoga stretch or just close your eyes and imagine yourself in a comfortable setting, whether its a favorite armchair or a sunny beach. You can use progressive relaxation techniques or a basic relaxation meditation. This relaxed method of breathing expand the branches in your airways called bronchioles, activating the PNS that controls them, causing them (and the rest of the body and mind) to relax.Įxercise #2: Relax your body. When inhaling, completely fill the lungs, hold for a second, and then exhale slowly.
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