The stress response is supposed to be short-lived because it wears down your body, your health and your energy. Stress makes us narrowly focused, preventing us from seeing the bigger picture. When we’re calmer, our attention becomes broader. The question becomes, then, how do you wind down? Research suggests several practices that not only feel good but also put us into a calmer, more relaxed state—a state from which we can cope better with whatever life throws at us.
1. Practice Breathing Exercises
Our breathing is a powerful way for us to regulate our emotions, and it is something we take for granted. Through your breath, you can activate your parasympathetic nervous system (PNS)—the calming response in your body.
One of the most calming breathing exercises you can do is to breathe in (e.g., to a count of four), hold, and then breathe out for up to twice as long (e.g., to a count of six or eight). You can gently constrict your throat, making a sound like the ocean, which is used in deep relaxation breathing. As you’re doing this, especially thanks to those long exhales, you’re activating the parasympathetic nervous system, reducing your heart rate and blood pressure.
2. Adopt an Attitude of Self-Compassion
Self-compassion is the ability to be mindful of your emotions—aware of the emotions that are going on inside whenever you fail at something. It doesn’t mean you identify with them; you can just observe and notice them, without feeding the fire. Self-compassion also involves understanding that everyone makes mistakes and that it’s part of being human. And it is the ability to speak to yourself the way you would speak to a friend who just failed, warmly and kindly.
3. Foster Genuine Connection
How often are we actually present for another person 100 percent? When was the last time somebody was 100% present with you? Our greatest human need, after food and shelter, is to connect with other people in a positive way. The good news is that by taking care of yourself and your own well-being with practices like breathing and self-compassion, you are able to turn more attention outward to feel more connected, as well.
4. Practice Having Compassion for Others
Imagine a day when things aren’t going well for you—you spilled your coffee on yourself, and it’s raining. And then a friend calls who’s having a true emergency in their life, and you jump up and go help them immediately. What happens to your state of mind in that moment? All of a sudden you have high energy; you’re completely at their service. That is what practicing altruism, service and compassion does to your life. It increases your well-being tremendously, as many of us have experienced when we perform little acts of kindness.
