No wonder they say that many diseases come from nerves. And as far as panic attacks are concerned, there can be no doubt. We must strengthen our nerves, and the fight against panic will be much more productive.
In our time, nervous disorders have become constant companions of almost every one of us. Constant stress, an intense rhythm of life, over fatigue negatively affect the human nervous system, depressing and shaking it.
First, irritability accumulates, then there is nervousness, which results in the surrendered nerves. Even a seemingly calm person can have a huge internal tension. We will tell you how to strengthen the nervous system with the help of respiratory exercises, physical education, nutrition, proper sleep and traditional medicine.
Breathing exercises for nervous system
The simplest breathing exercise for strengthening the nervous system can be done at home, at work, on public transport, on a bench in the park, in general, anywhere, as soon as you feel that you are starting to get irritated. Read more: 3 meditation rules for beginners
- Take a breath in 4 counts (or 4 heartbeats).
- Hold your breath for 2 counts.
- Exhale for 4 accounts.
- Hold your breath for 2 counts, then again inhale 4 accounts and repeat all over again.
During the exercise, focus only on breathing, no extraneous thoughts, you can even close your eyes so that nothing distracts. Performing the exercise for three minutes, you will feel relaxed and calm. But do not do this exercise for more than 5-7 minutes. In general, the regular performance of respiratory gymnastics will allow you to relax not only “here and now”, but also bring the nervous system in order. Here are 5 more useful breathing exercises:
Stand near the window or go out into the street. Take a free deep breath, lifting your hands slowly upwards. Continue to inhale until the hands are connected above the head. Hold the position and breath for 7-10 seconds, then also exhale freely, lowering your hands slowly down. Repeat the exercise 2-3 times. Read more: Contributing Factors of Anorexia
Put your feet to the width of your shoulders. Take a deep breath, lifting your hand’s palms down to shoulder level. Then pause and spread your arms. Do the body tilt to the right and left as deep as you can, leaving your legs still. After 2-3 slopes, exhale sharply through the mouth and lower your arms along the trunk.
Lie on a flat surface on your stomach. Put your hands on the floor. Take a deep breath, hold your breath for a few seconds and lift the adze, leaning with your hands and toes and the floor. Then go back to the starting position and repeat the exercise 5-6 times. It not only calms the nervous system but also strengthens the muscles of the abdomen and back.
Pull your arms forward and put your hands against the wall. Take deep breaths and exhalations, while bending your arms in the elbows until you touch the forehead of the wall. Return to the starting position by a sharp jerk. When doing the exercise, inhale through the nose, exhale through the mouth. Repeat exercise 4-5 times.
Put your feet to the width of your shoulders, breathing should be free. Take a deep breath, while raising your hands to the sides and up to shoulder level. Hold your breath and rotate your hands first forward, then back 3 times in each direction. Then exhale sharply through the mouth and slowly lower your hands down.
Proper, natural nutrition is another effective way to strengthen the nervous system. Fans of soda and fast food will not have strong nerves, as a set of excess weight does not help this. In this case, “fast food” destroys not only your nervous system but also the digestive system. If you like chips and hamburgers, immediately change your eating habits.
To strengthen the nervous system, you will need a lot of calcium, because, with its lack, it is difficult to transfer nerve impulses, as a result of which the nervous tension grows and roots.
In addition to calcium, strong nerves require vitamins of group B. Without them you can not boast of steel nerves. Scientists have been shown that these vitamins contribute to stress resistance and help to cope with powerful nervous loads.
To get the daily norm of B vitamins, it is enough to drink 3 cups of freshly squeezed orange, tomato or grapefruit juice daily. Also rich in vitamin B and brewer’s yeast. It is enough 1 tablespoon to get the necessary dose of the vitamin. Do not forget about meat, egg yolk, legumes, cabbage, wheat and other foods rich in protein and vitamins of group B.
This is one of the most powerful ways to strengthen the nervous system. In particular, walking and running. The daily walk through or mileage distance of about 3-5 kilometers will not only help to lose excess pounds, improve health, speed up the metabolism but also strengthen the nervous system. Even ordinary walking will cause blood to circulate faster, normalizing breathing and favorably affecting the nervous system.
Also, the nervous system can be strengthened with the help of water procedures. You can go to the pool or take in the mornings and evenings a contrast shower since it is the cool water that helps strengthen the nervous system. In addition, you can get strong nerves with the help of a bath or solarium, relaxation in which will give peace and tranquility.
What cannot be treated with herbs? But the fact that with their help you can strengthen the nervous system, probably everyone knows. About such calming herbs as St. John’s wort, peony, Valerian, lavender, motherwort, heard everything, and for many, they and at all became saviors from nervous tension. On their basis, it is possible to prepare a variety of means that contribute to the strengthening of the nervous system.
Strengthening herbs: viburnum, centaur, sweet clover, Melissa, cotwort, St. John’s Wort, wormwood, hops, mint, chamomile, wormwood, primoreshewortlabaznik, lavender, marigold, hawthorn, cucumber, oregano, valerian, angelica, dog rose, honeysuckle, lindentttle, tansy, birch, peony, fenugreek.
To prepare a strengthening extract of a hundred thousand centers pour 2 tbsp. dry herbs 2 cups of boiling water and let it brew for 10-12 hours, then strain the infusion, divide into 4 doses and drink 30 minutes before eating.
It will help strengthen the nervous system and herbal infusion with Karina. Mix 1 tsp. Calvin bark, 1 tsp. Nucleons, 1 tsp. cumin fruit, 1 tsp. fennel fruits, 1 tsp. the root of valerian. Take 1 tbsp. of the mixture and pour a glass of boiling water, let it brew for 1 hour, then strain and drink 2-3 times a day for one glass.
Soothing tea can be prepared from greenback and balm. Mix these two herbs in equal proportions. Every 2 Tsp. mixture pour a glass of boiling water and leave for 10-15 minutes, then strain. Drink 2 glasses of calming warm tea a day.
With Melissa, you can prepare another strengthening tea. Mix 20 g of Melissa, 20 g of St. John’s wort, 10 g of orange flowers, 5 g of rose hips. Take 2 tsp. the herbal mixture and pour a glass of boiling water, cover the container with a lid and leave to infuse for 10 minutes, then strain. To strengthen the nervous system, take herbal tea 1 glass 3 times a day.
Another recipe for therapeutic tea. Mix 30 g of St. John’s Wort, 20 g of peppermint leaves, 15 g of lemon balm. Pour 2 tsp. finished mixture with a glass of boiling water, cover and let it brew for 15-20 minutes. Ready to infuse, strain and drink during the day for 2 cups.
As we have already told, any water procedures contribute to the strengthening of the nervous system. Herbal baths are also related to water procedures. They not only calm and restore the nervous system, but also strengthen the hairline and raise the vitality of the body.
For the preparation of a herbal bath, use the herbs mentioned above, in particular, creeping thyme, dandelion, celandine, string, lavender, chamomile, field horsetail, oregano. Also to strengthen the nervous system pine needles, leaves of black currant and birch, judicious nettle. With strong nervous disorders will help to cure mother wort, peppermint, hawthorn, calendar, Valerian, oregano.
Lying in the bathroom is useful not only to wet the body but also to douse the hair, giving them soaked decoration of fragrant herbs. In this case, it is also useful to massage the scalp with light pylon movements using the pads of the fingers. Do not forget to massage the joints and hands. It will also help to relax and calm down.
Before taking a herbal bath should be sure to take a shower and wash the body with a washcloth and soap, since after applying the bath it is not recommended to rinse the body and use any soap.
Pour 60 grams of Melissa leaves with a liter of water, put the mixture on a fire and bring to a boil, then leave for 10-15 minutes, then strain the broth. Then pour it into a bath filled with water, and for 10-15 minutes, dip into the herbal water.
Mix in equal proportions wormwood, lime, rosemary so that it turns out about a kilogram of the mixture. Pour in 4 liters of cold water, put on a fire and bring to a boil, cook for 10 minutes, let it brew (15-20 minutes). Ready to infuse the extract and add to the bath with warm water. Immerse yourself in the herbal bath for 20-25 minutes.
Pour 100 g of oregano 3 liters of boiling water, allow the mixture to infuse for an hour, then strain it and pour into the bath. It is recommended to take a bath with oregano before bedtime for 20-25 minutes. The course of procedures – 3 times a week for a month.
An obligatory condition for restoring the nervous system is a healthy full-fledged sleep. As a result, during the day you will be full of energy. In order for the dream to be strong and deep, it is important to properly prepare for rest.
Try not to overwork during the day and do not go to bed immediately after working actively in bed. Let your brain relax a little and get ready for bed, but not in front of the TV, with constantly changing pictures of violence and advertising, but for pleasant conversation or easy reading.
Try not to overeat for the night, because sleep on a full stomach will not be full. For dinner, choose light foods and eat no later than 4 hours before bedtime.
If you can sleep with an open window, do not neglect it. The influx of fresh air will help to relax both the brain and the body.
Bedding for sleep should be comfortable. This does not mean that it should be too soft and lush. Ideally, the bed should have an orthopedic mattress, which allows avoiding curvature of the cervical spine.
Do not take sleeping pills, because they only aggravate the situation and are addictive. Better drink calming herbal tea.
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