4 Ways To Calm Your Nervous System Using Your Senses

What is Yoga?

According to the sage Patanjali in Yoga Sutra 1.2, Yogas citta vrtti nirodhah: yoga is the cessation of the fluctuations of the mind. It gets right to the heart of why we practice. To calm the mind chatter that draws our attention away from the present moment. We use our senses to move with intention in the physical asana, before finding stillness, consciously drawing attention away from the external world and redirecting it internally. This is known in Sanskrit as "Pratyahara", the conscious withdrawal or mastery of the senses.

Pratyahara involves controlling the senses, not by suppressing them, but by consciously deciding where to direct one's attention. It's about reducing the influence of external stimuli to facilitate deeper internal awareness, concentration and calming of the nervous system.

Engaging your senses can be a powerful way to manage and regulate your nervous system's responses. Here are 4 ways you can effectively calm your nervous system using your senses.

Sight
Using your Drishti (a focussed gaze) in practice can help to calm the nervous system and improve concentration, especially in more challenging postures. It does so by aiding in the withdrawal of the senses to keep us in the moment. Off the mat gazing at the horizon can be a wonderfully calming practice. We spend so time looking at things very close to us - think phones, laptops, books, etc. This contracted view reduces our focus to what is directly in front of us. Not only does it bring physical strain and discomfort, it can also result in our view of the world becoming very contracted, missing what some call "the bigger picture." An expansive view has the opposite effect. It can be a really soothing on the nervous system and lead us to being more present.

Smell
Experiment with scents to calm the nervous system. Their ability to induce calmness is often linked to the sense of smell's direct connection to the brain. The area responsible for the sense of smell (the olfactory system) is directly connected to the brain's limbic system, which plays a crucial role in emotions, memories, and stress responses. Certain scents, such as lavender, chamomile, and citrus, have even been associated with an increase in the production of neurotransmitters like serotonin, contributing to feelings of well-being and relaxation. Use your essential oils, scented candles, or natural fragrances to calm and ground yourself. Add a few drops to a warm bath and enjoy the calming effects. Here are some essential oils we recommend.

• Lavender: Known for its calming properties, it can promote relaxation and reduce stress.
• Chamomile: Often used to ease tension and promote relaxation.
• Bergamot: Can help alleviate anxiety and improve mood.
• Frankincense: Known for its grounding and soothing effects on the mind.

Touch
Use sensation to find grounding and relaxation. Things like massage, using stress balls, and holding comforting objects. Run a bath or sit in the sun on a warm day. The warmth on your skin brings with it a relaxed comfort. Hold hands or hug a loved one. Gentle touch triggers the release of oxytocin, often referred to as the "love hormone", promoting feelings of trust and reducing stress. It also stimulates nerve endings under the skin that send signals to release endorphins, the body's natural painkillers, and mood enhancers.

Sound
There's always listening to soothing music, natural sounds or white noise. But have you ever tried mantra chanting? It can be a powerful tool to calm the nervous system, providing a rhythmic and meditative practice that engages both the mind and body. We can definitely recommend singing along to 'Wahe Guru Wahe Jio' by Jai-Jagdeesh, or the beautiful Buddhist mantra 'Om Mani Padme Hum' chanted by Tibetan monks.

These are just a few ways to use your senses to calm the mind and nervous system. Remember, everyone responds differently to sensory stimuli. Find what engages your senses in a way that promotes relaxation and incorporate these practices into your daily routine.

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