Whether it's work pressure, personal responsibilities, or the constant buzz of technology, the nervous system is often on high alert. Even during states of overwhelm, we can control our stress response by building tolerance and expanding capacity. By learning to tune in to your body and mind, stress can work in your favor. 

What Is the Connection Between Stress and the Nervous System?

The autonomic nervous system has two components: the parasympathetic nervous system, which keeps us calm, and the sympathetic nervous system, which riles us up. 

During times of stress, the sympathetic nervous system takes over, prompting a fight-or-flight response. The adrenal glands trigger physiological responses when the sympathetic nervous system is activated, such as faster breathing, a rapid heartbeat, sweating, and muscle tension. Chronic stress keeps the nervous system in a constant dysregulated state of fight-or-flight, which leads to anxiety, inflammation, and an impaired immune system.

The parasympathetic system is associated with the resting state. When we are calm, the physiological response downshifts with a lower heart rate, a modest drop in body temperature, and a regulated immune response.

What Are the Regulating Effects of Meditation?

When holding onto stress and anxiety throughout the day, the sympathetic nervous system is at least partially activated. During meditation, you directly activate the parasympathetic nervous system, which rewires the brain to achieve a state of relaxation. 

Over time, this continued state of mental training will present tangible results. Studies have shown that some meditation practices increase melatonin levels, improving sleep quality. The regular activation of the parasympathetic nervous system aids in reducing stress, anxiety, pain, and depression. Training your mind to reach a state of clarity improves your focus and productivity throughout the day. 

Beginner Meditations for Stress Relief

Body Scan

A quick body scan meditation releases accumulated stress stored in the body by gradually shifting your attention to physical sensations throughout your body, from your feet to your head.

How to Practice: 

• Step One: Find a comfortable, safe place to begin your practice.
• Step Two: Close your eyes and focus on your breathing.
• Step Three: Bring awareness to a specific body part and mentally note how that area feels.
• Step Four: Visualize the tension in that part of your body and release it with each exhale.
• Step Five: Release the focus on that particular part of your body and move on to the next, ending your practice only once you’ve brought awareness to every section of your body.

PM Body Scan 002

Breath Awareness

Breath awareness is a fundamental meditation for stress relief and transformation. Focusing on your breath calms your nervous system and distracts you from stressful thoughts.

How to Practice: 

• Step One: Sit comfortably and close your eyes.
• Step Two: Notice how you feel and note what thoughts, feelings, and emotions you’re experiencing.
• Step Three: Bring your attention to your breath. Notice how it feels as your body inhales and exhales.
• Step Four: Pay attention to the quality of your breath. Are you breathing fast, slow, shallow, or deep? Focus on observing your breath.
• Step Five: If your mind wanders, simply return your attention to your breath.
• Step Six: When you're ready to end your meditation, slowly bring your awareness back to your surroundings.

Breath Awareness

Loving-Kindness

Loving-kindness is rooted in visualizing and thinking about loved ones, and in positive affirmations that wish well on the beings all around you. It is one of the four Brahma Vihara meditation practices taught by the Buddha to cultivate positive emotions. This type of meditation is useful for reducing stress related to interpersonal conflicts.

How to Practice:

• Step One: Sit in a comfortable position with your eyes closed.
• Step Two: Focus on yourself, silently repeating phrases like "May I be happy, may I be healthy, may I be at peace."
• Step Three: After a few minutes, extend these wishes to others, starting with loved ones and eventually including those with whom you have difficulties.
• Step Four: Focus on the feelings of love and compassion as you repeat the phrases.

Embody Love

Join Open’s 10-Day Stress Cleanse

Get good at stress. Open’s breathwork and meditation program for stress is designed to change your relationship with overwhelm, prevent burnout, and balance cortisol levels using science-based techniques. Try Stress Cleanse on the Open app for free.

*Safety note: If you have any pre-existing health conditions or concerns, consult a qualified healthcare professional before beginning a new movement or breathwork practice.*