Effective Ways to Calm Your Nervous System and Improve Sleep
I’d like to share some tips and tricks that have been working well for my clients to reduce stress, improve sleep, and prepare for challenging tasks (including work- related ones). I’ve also used these methods myself and found them to be very effective.
1) 4-7-8 breathing
This simple breathing method activates the vagus nerve and our parasympathetic nervous system. There is a lot of existing research that confirms the correlation between the way we are breathing and nervous system regulation. You breathe in for the count of 4, hold the breath for the count if 7 and exhale for the count of 8. Repeat this 3x.
2) Mindfulness Practice
Many clients ask if they need to sit still to practice mindfulness. The simple answer is no. For example, one of my coaching clients has taken up knitting, and she finds it brings her into a state of focus and complete presence—a wonderful way to practice mindfulness. Any hobby or activity that requires you to be present can be a great way to start being more mindful. Over time, it helps us become more aware of our blind spots, reactions, strengths, and how we engage with others. With this awareness, we can begin to shift behaviours and habits, which is where real transformation and change happen.
3) Mix it up
Our brains love routine—it helps conserve energy and creates a sense of certainty. But the downside is that it can limit innovation, creativity, and fresh ideas. Stepping out of our comfort zones, trying new things, and learning new skills keep our brains active, engaged, and energized. In my own life, I mix up my sports activities and work with a personal trainer who challenges my mind and body in new ways. This variety keeps me feeling strong, motivated, and ready for whatever comes next. For me, personal training is about staying prepared and resilient, both for myself and my business.
4) Be in touch
Being part of a community, contributing to society, and having good friends you trust are essential for wellbeing. The longest study on happiness found that strong relationships are the strongest predictor of happiness. While most participants faced adversities like war and loss, the key factor in their happiness was their connection with others.
