3 ways to quiet the monkey mind
What is your go to that gives your nervous system a break, a reset or just a rest?
Have you ever consciously stopped and thought about this? Do you already have a regular practice for self-care?
Life is so busy and only seems to get busier. There are so many things we want to learn, to do and to enjoy in our lifetime.
I believe quality of life matters. Balance matters both physically and mentally. And yet many of us struggle to create and maintain balance in our lives.
As a yoga teacher and physical therapist, one of the most common concerns I hear from clients is the overwhelming stress that seems to seep into every corner of life. Whether it’s juggling work and family responsibilities, managing health challenges, or simply staying on top of the daily to-do list, our modern lives often leave little room for rest and recovery. This chronic state of busyness can wreak havoc on our nervous system, keeping us stuck in a cycle of stress that feels impossible to break.
The good news is that we have tools at our fingertips to help quiet the nervous system, restore balance, and cultivate a sense of calm. You can support your body’s natural ability to regulate itself and create an overall sense of well-being many different tips, tricks and practices. My three go-to are mindful breathing, gentle stretching, and intentional movement.
Understanding the Nervous System
Before diving into these specific practices, it’s helpful to understand a bit about how the nervous system works. The autonomic nervous system, which governs many of our bodily functions, has two primary branches: the sympathetic and parasympathetic systems. The sympathetic nervous system is our “fight or flight” system and activates during times of stress or danger to keep us safe. The parasympathetic system, on the other hand, is known as the “rest and digest” system, and promotes relaxation and recovery.
Many of us spend the majority of our time in a sympathetic-dominant state because of the fast paced-world we live in. While this system is essential for responding to immediate threats, chronic activation can lead to physical, emotional, and mental exhaustion. The key to rebalancing lies in consciously activating the parasympathetic system with the practices of breathing, stretching and conscious movement.
1) Breath: Harnessing the Power of the Inhale and Exhale
Breath is one of the most powerful tools we have for regulating the nervous system. It’s accessible, portable, and requires no special equipment. When we focus on breathing practices, we can directly influence the state of our nervous system and encourage a shift toward relaxation. I have heard clients say that over time with regular practice that like Pavlov’s dogs, they feel as if their nervous system sees the practice coming and just starts to relax before they even start.
Diaphragmatic breathing at the level of the lower rib cage is a simple yet profound practice that activates the parasympathetic nervous system. If we look at the anatomy, the diaphragm muscles attaches to the spine at the 8th-12th thoracic vertebrae, lower ribs, and down to the middle of the lumbar spine. When we focus our intention on breathing to really move this muscle it essentially massages the nerve endings and quiets the sympathetic nervous system. At the same time this activates the parasympathetic nervous system allowing us to feel a sense of grounding and calm.
This practice not only calms the mind but also improves oxygen delivery to the body, enhances overall lung capacity and eases tension in the lower back. If we add closing our eyes, we shut out additional stimulation and allow our minds to focus more directly on the sensation of breathing.
2) Stretch: Releasing Tension and Creating Space
Stretching is another powerful way to quiet the nervous system. Gentle, sustained stretches can help release tension stored in the muscles, improve circulation, and signal to the body that it’s safe to relax. We have an intricate system of nerves sending and receiving messages from muscles and joints to and from the spinal cord and brain. Imagine when you hurt your hand or wrist. Our instinct is to hold this area with the other hand as if to stabilize it or comfort it. Much like this sustained pressure tells the mind that we are ok, there is a similar response to a slow and steady stretch. The mind sees this as safe compared to sudden, jerky movements. The sustained stretch also allows us to tune into what we are feeling and to adjust for just the right amount of tension providing a sense of security and grounding.
Good news! Body in Tune would love to collaborate with you to create a practice that feels good in your body.
3) Movement: Finding Flow and Ease
While static stretches are beneficial, conscious movement offers a dynamic way to release stress and restore balance. Gentle, rhythmic movements encourage circulation, improve joint mobility, and create a sense of flow that can help calm the mind. This is one reason why I use them in my yoga classes.
Yoga teaches us to be intentional with how we place a foot or hand on the ground, how deeply we move into a twist or lunge and how long we hold a pose. There is a sense of empowerment or control when we listen to our bodies during a practice. I love the cue, “if you find it hard to breathe, you have gone too far into the pose”. Yoga invites us to be in control of our bodies. This may feel appealing when in the big scheme of things, there is not much we can control in our lives. Change is a constant companion.
If yoga is not your go-to, walking outside with attention to feeling the earth and changing surfaces beneath your feet, the sounds of nature, the sensation of a breeze on our face, the tastes that may come to us, and the colors of nature is another way to slow the active mind down by allowing the brain to think about something other than the to-do-list.
In case you are curious Body in Tune would love to collaborate with you to find your perfect movement practice.
Integrating Breath, Stretch, and Movement into Daily Life
The beauty of these techniques lies in their simplicity and versatility. I invite you to consider what might fit into your lifestyle.
Start Small: Dedicate just 5-10 minutes a day to one or more of these practices. Consistency is more important than duration.
Create a Ritual: Pair these techniques with an existing habit, such as your morning coffee or evening wind-down, to make them a seamless part of your day.
Listen to Your Body: Pay attention to how your body responds and adjust the intensity or duration of the practices as needed.
Seek Support: If you’re new to these techniques, consider working with a yoga teacher or physical therapist to ensure proper alignment and technique.
Final Thoughts
Max Strom, speaker, author and breath work teacher, says, “we breathe through difficulty.” I am reminded in yoga class that we flow and then pause, much like our lives off the mat. The challenge is making sure we actually press pause.
In a world that often feels overwhelming, taking time to care for your nervous system is an act of self-compassion and resilience. By embracing the practices of mindful breathing, gentle stretching, and conscious movement, you can create a sanctuary of calm within yourself, no matter what’s happening around you.
Remember, balance is not about eliminating stress altogether but learning to navigate it with grace and ease. As you cultivate these practices, you’ll likely find that not only does your nervous system feel more at ease, but your overall sense of well-being flourishes.
Give yourself permission to slow down, breathe deeply, and move mindfully. Your body and mind will thank you.
Body in Tune, LLC was born from a belief that quality of life matters; both life and physical balance matters.
I would welcome the opportunity to be part of your team for support of stiff and achy muscles and joints, osteoporosis, or women’s health issues. The goal is, after all, to help you feel confident in your body so you can play with your grand children, take that long-dreamed of vacation and get outside and enjoy a walk with friends.