Dysautonomia Got You Feeling Off? Activate Your Inner Zen with These Home Hacks!
To keep feeling your best even with chronic illness like dysautonomia or POTS and feeling fatigued ALL THE TIME, it's super important to get your parasympathetic nervous system going – you know, the 'rest and digest' mode. Get your body tricked out of fight or flight mode now in a few easy to do ways.
Ever felt really chill after doing something that calms you down? That's your parasympathetic nervous system doing its thing!
The key to unlocking this potent force is by engaging with activities that promote rest and digestion. Here are six simple ideas for getting started!
1. Deep Breathing
Yes, I’m still. professing to do more breathing. It really works if your work it. Deep breathing can be practiced anywhere, from a moment's notice- no copay, RX or app needed. It is an invaluable tool for centering yourself and bringing about tranquility and peace within your existence.
Begin by taking a few minutes each day to focus solely on the process of inhaling and exhaling.
By focusing intently on inhalation, you will help expand your lungs; this in turn will open up more room inside your chest cavity, allowing more air into the lungs' cavities. As we continue our journey with deeper breaths, it is essential not to forget about exhalation! The key to truly deep diaphragmatic breathing is to work to extend the length of your exhale by micro-seconds, for example inhale for 6 seconds, then exhale for 7 seconds and work to increase the exhale over time. When we hold our breath or exhale to short, we cease this action abruptly then there may be pressure remaining within our rib cage; which could lead to shortness of breath as well as constriction of the arteries that supply oxygenated blood to vital organs such as the brain - potentially leading to potential complications like headaches and dizziness.
2. Massage
Unlike the excitatory nervous system, the PNS governs our fighting or flight responses and slows down bodily functions such as digestion and circulation.
Good news! You can totally kickstart your PNS with a good massage! When you get a Therapeutic Massage, it can really boost your body’s natural chill-out response when it needs to. This could help ease anxiety and might even help you sleep better!
3. Release the Tension in Your Shoulders and Neck
Relaxing your shoulders and neck is a great way to relieve tension in those areas without resorting to a prescription drug. However, there are several exercises you can employ at home to induce this desired effect.
My go-to strategy consists of the following steps:
Begin with six to eight slow, deliberate breaths. Release any residual tension you may have experienced as you inhaled and exhale fully before initiating another cycle. This process should be repeated until completion.
At times, I like to incorporate one or more variations. For example:
Alternating breathing techniques between inhaling and exhaling for a few minutes provides an invigorating experience that will help reduce anxiety levels!
4. Sleep
Sleep is a critical component of maintaining well-being, and it can be difficult for those with dysautonomia or EDS to obtain adequate rest. However, if you are experiencing any side effects such as fatigue or insomnia, consider employing these tried-and-true tips to ensure that you get the quality slumber that you require:
Ensure that your sleep hours remain consistent throughout the week. In addition to abiding by bedtime rituals such as winding down with a tranquil mind-retraining exercise or taking a warm bath before retiring - we must also adhere to this schedule during waking hours. If you are experiencing difficulty falling asleep at night, consider dosing yourself with a sleeping aid before turning in.
Consistently establish a refreshing wake-up time! It can take some practice, but gradually increase the amount of time between when you fall asleep and when you awaken; this will help prevent morning grogginess from disrupting your daily routine.
5. Laughing
Laughter is indeed one of the most enjoyable forms of relaxation for many individuals, and laughter can actually boost your immune system. It's possible that the stress hormone cortisol is linked to dysautonomia; therefore, it could be necessary to employ laughter as an effective means of relieving this particular affliction.
Accordingly, when you find yourself feeling down during a visit with a physician or undergoing treatment for persistent pain caused by dysautonomia, feel free to crack a smile! This action may not only help alleviate any anxiety or apprehension associated with medical procedures and/or hospitalization - it also offers comfort while providing relief from all those negative feelings.
Conclusion
Although there is no cure for dysautonomia, the condition can be managed or alleviated through lifestyle modifications. So if you or a loved one is afflicted with these disorders and are looking for ways to manage them more effectively, don't hesitate to try out the suggestions below!