Tips and techniques to rest and digest

Ever feel like your brain is flooded with emotion? It can get so overwhelming, like you can't think straight. You might feel tearful, angry, anxious, panicked, frozen, or feel something else just taking over.

This is your sympathetic nervous system, also known as fight, flight, freeze or fawn. Sometimes this can be helpful, as in times of danger, your brain protects you by engaging this system to keep you safe. But sometimes it gets stuck in this state and it can feel hard to get out of it.

It is possible to recover from this state by engaging your parasympathetic nervous system, also known as rest and digest.

Begin by noticing your thoughts and feelings. Notice if you are getting anxious or agitated. Notice any tension being held in your body. Getting used to spotting something early will make it easier to regulate yourself.

Tips and techniques to help you rest and digest

You may find it helpful to practise relaxation and stabilisation techniques. Here are my top tips and techniques. Give them a try, find something that works for you and do it regularly. The more you practise, the stronger your rest and digest system will engage - think of it like you're training your brain to react in a different way.

Meditation - visualisation of a calm place

Meditation - body scan

This technique is about visualising a place where you feel calm. It involves creating a version of this place in your mind, engaging different senses. Get yourself comfortable, close your eyes or lower your gaze, and have a listen to this short example. I'm going to take you to a beach...

This technique is about being present with your body. Get yourself comfortable, close your eyes or lower your gaze, and have a listen to this short example, which focuses on relaxing and releasing tension held within the body.

Self-soothe technique - butterfly tapping

The butterfly tap (or butterfly hug) is a simple self-soothing technique. The cross of your arms against your chest mimics a soothing hug and the repetitive taps help calm your mind. Watch the video for a demonstration.

Breathing techniques

Box breathing

Deep breathing can help you relax your mind and body. Try this simple box breathing method to focus your breaths.

Sit or stand with your back straight, looking straight ahead or lie flat on your back. Slowly breathe in for four counts and focus on filling up your tummy. Hold your breath for four. Slowly breathe out for four, emptying your tummy. Hold for four. Repeat for a couple of minutes.

Straw breathing

Here's a simple breathing technique you can use to help when feeling particularly anxious or panicked.

Keep your back straight and look straight ahead. Place the end of a straw in your mouth, take a deep breath in through your nose and breath out through the straw.

If you don't have a straw, you can make one using your hand - make a fist and then soften it slightly, leaving a hole running through the middle. Breathe out through the hole between your thumb and first finger.

Continue to take deep breaths and notice how it feels. You might notice the rise and fall in your body. If using your hand you might notice it gets warm as you breathe through it.

Create mindful morning routines

You may not have time or find it difficult to meditate each day. But you can start your day in a mindful way, with your normal everyday routine. As you go about your routine, deliberately take in the things around you, using your senses. Try these out...

A cold shower!

Finish your normal shower routine off with a 30 second cold shower. It may sound counterintuitive, but a cold shower can help release feel-good hormones into your body. You could also use it as a mindfulness exercise, focusing on the sensations you feel in your body as the cold water hits, as well as how it feels when the shower stops.

A mindful cup of tea

Listen to the noises the kettle makes. Watch the steam coming out. Notice the water change colour as your pour it into the cup with the teabag. Notice how the spoon feels to stir in any milk or sugar. Touch the outside of the cup and notice the heat. Savour the taste as you take your first sip.