How to relieve high sympathetic nervous system tension

The high tension of the sympathetic nervous system can be relieved through deep breathing training, regular exercise, mindfulness meditation, adjusting daily routines, and psychological counseling. Continuous excitement of the sympathetic nervous system may cause symptoms such as palpitations and insomnia. If there is no improvement for a long time, medical attention should be sought to investigate organic diseases.

1. Deep breath training

Abdominal breathing can directly activate the parasympathetic nervous system, reducing heart rate and blood pressure through a slow inhalation 4-second breath hold 6-second exhalation rhythm. Repeating 5 sets of breathing cycles every day is particularly suitable for quickly calming down sudden tension. Clinical studies have shown that this method can significantly reduce cortisol levels.

2. Regular Exercise

Aerobic exercise for 30 minutes three times a week, such as brisk walking and swimming, can promote the secretion of endorphins and consume stress hormones. The relaxation effect caused by the decrease in core body temperature after exercise can last for several hours, but vigorous exercise 3 hours before bedtime should be avoided to avoid reverse stimulation of the sympathetic nervous system.

3. Mindfulness meditation

Daily 10 minute body scan practice can reduce amygdala activity and decrease overreaction to threatening signals. Neuroimaging has confirmed that long-term meditators with thickening of the prefrontal cortex can enhance their ability to regulate the autonomic nervous system.

4. Adjust daily routine

Maintaining a fixed wake-up time and 7 hours of sleep can stabilize the circadian rhythm and avoid sympathetic sensitization caused by sleep deprivation. Avoid exposure to blue light one hour before bedtime, and keep the room temperature around 20 degrees Celsius to facilitate deep sleep.

5. Psychological counseling

Cognitive behavioral therapy can correct catastrophic thinking patterns and reduce unnecessary alertness. Professional psychological intervention can block the conditioned reflex activation of the sympathetic nervous system in severe situations such as post-traumatic stress.

It is recommended to reduce caffeine and alcohol intake and increase magnesium rich foods such as pumpkin seeds and spinach. Establish a soothing bedtime ritual such as soaking feet in warm water, relaxing with light music, and avoid dealing with work affairs in the bedroom. If symptoms such as persistent chest pain and hand tremors persist for more than two weeks, medical examinations such as thyroid function and dynamic electrocardiogram should be performed to rule out potential diseases.