Sleep Reset: De-Stress and Regulate Your Nervous System with 1 Simple Exercise
Have you ever noticed how the pace of life just keeps getting faster? Our days are packed, and stress has almost become a constant companion for many of us. By the time we reach the end of the day, our minds are racing, our bodies are tense, and for so many, getting a sleep reset becomes a challenge. It’s no surprise that people often turn to medications or distractions like binge-watching shows or scrolling through their phones just to switch off.
But what if there was a simpler way to naturally calm your mind and body? Something that doesn’t rely on external sources but works from within? I’m going to teach you a simple, yet powerful sleep reset exercise that can bring instant calm to your system. While I call it a sleep reset, you can use it to decompress from stress in the middle of your working day.
Whether you’re sitting at your desk after a long day at work, or winding down before bed, this technique is designed to activate your body’s natural calming mechanisms and help you feel more centered. The best part? It only takes a few minutes, and you can do it anywhere.
But before we learn the exercise, we must know why it is important for our body to unwind. Let’s get started.
Understanding the Sympathetic and Parasympathetic Nervous Systems
Our bodies are constantly trying to maintain balance, and a large part of that balance is managed by the autonomic nervous system. This system has two key branches: the sympathetic and parasympathetic nervous systems.
The sympathetic nervous system is responsible for what we often refer to as the “fight or flight” response. When we’re stressed or feel threatened—whether it’s a demanding job, personal conflict, or even constant deadlines—this system is activated. It increases heart rate, raises blood pressure, and floods the body with stress hormones like cortisol to prepare us to either confront the issue or escape. In today’s fast-paced world, many of us are stuck in a loop of chronic stress, leaving this system switched on longer than necessary.
On the other hand, the parasympathetic nervous system is the body’s “rest and digest” mode. It’s the counterbalance to stress, helping to lower heart rate, reduce cortisol levels, and promote relaxation. Activating this system is essential for allowing your body to heal, recharge, and recover from the effects of stress.
Learning how to tap into your parasympathetic nervous system is key to managing stress effectively. It helps you calm your mind, sleep better, and feel more centered, which in turn has lasting benefits for your health.
The Science Behind Vagus Nerve Activation and Stress Relief
The vagus nerve, a critical part of the parasympathetic nervous system, is one of the longest nerves in the body, running from the brain down through the heart, lungs, and digestive system. It plays a significant role in regulating key functions like heart rate, digestion, and even breathing. Essentially, the vagus nerve acts as a bridge between the brain and the body, constantly sending signals back and forth to help keep everything in balance.
When we practice certain exercises, like the head-turning technique I described, we stimulate the vagus nerve, which helps activate the body’s natural relaxation response. By gently moving the head and engaging the eyes, this exercise triggers vagal tone, promoting a shift from the “fight or flight” mode to the “rest and digest” state. As a result, it calms the body, lowers cortisol levels, and helps ease anxiety and tension.
“A powerful medicine to prevent cognitive brain damage – deep sleep”
- Luke Coutinho
The vagus nerve is also closely tied to mental well-being. Research has shown that stimulating this nerve can help reduce symptoms of anxiety or depression, and even improve mood. Studies indicate that practices involving vagus nerve stimulation not only enhance sleep quality but also reduce inflammation in the body, supporting both mental and physical health. This simple technique taps into that same science, helping you naturally shift your body into a calmer, more peaceful state.
The Sleep Reset Technique: A Step-by-Step Guide
To start this technique, find a comfortable place to sit, ideally with your back straight. You can do this sleep reset exercise on a yoga mat or in a chair with back support, whichever feels more natural to you.
- Begin with Deep Breathing: Before starting, take 6 to 8 deep breaths to calm your system. Inhale for 3 seconds and exhale for 6 seconds to begin activating the parasympathetic nervous system.
- Turn Your Head to the Left: Gently move your head towards the left without straining your neck. Your eyes should now squint towards the back, as though you’re trying to look behind you. Hold this position for at least 30 seconds, but you can extend it up to 45 seconds or a minute if you feel comfortable.
- Return to Center and Breathe: After holding this position, slowly return your head to the center. Take a deep breath, resetting your mind and body for the next step.
- Repeat on the Right Side: Now, turn your head to the right, again squinting your eyes towards the back. Hold for the same amount of time as you did on the left side, then return to center and breathe.
- Optional Finger Placement for Added Effectiveness: For a deeper effect, lightly place your thumb on the second segment of your little finger during the exercise. This subtle touch helps calm your system further and keeps your focus grounded during the process.
By turning your head and moving your eyes in this way, you stimulate your vagus nerve, which helps calm the body and ease stress. Practicing this consistently, paired with deep breathing, will help trigger your parasympathetic nervous system, leading to better sleep and relaxation over time. Remember, consistency is key—practice daily for at least 10 days to notice real results.
Why Consistency is Key
One of the most critical factors in reaping the full benefits of these relaxation techniques is consistency; try this for at least ten days in a row. Just like anything else in life—whether it’s exercise, healthy eating, or even learning a new skill—repetition is essential for long-term success. Many people experience immediate relief when they first try these techniques, only to let them fall by the wayside once they feel better, forgetting how much they helped initially.
As I mentioned earlier, some of you have written in, sharing stories about how you experienced profound changes—better sleep, and reduced anxiety—only to lose these benefits once you stopped practicing regularly.
By building a daily habit around this practice, whether it’s first thing in the morning, during a work break, or just before bed, you create lasting change. The more you engage your parasympathetic nervous system consistently, the easier it becomes for your body to switch from a state of stress to one of calm. Over time, the cumulative effects include improved sleep, better stress management, and even lower levels of anxiety. It’s about making small, daily commitments that add up to big changes.
The Role of Breath and Mindfulness
Breathing is one of the simplest yet most powerful tools we have to activate the parasympathetic nervous system. Mindful breathing, like taking deep inhales for 3 seconds and slow exhales for 6 seconds, helps shift the body into a relaxed state. This technique is not only calming but also essential for preparing your body and mind for sleep reset exercises like the one we discussed earlier.
When combined with mindful movement, these deep, controlled breaths amplify the relaxation response, calming the heart rate, easing tension, and helping you fully engage the vagus nerve. By focusing on your breath, you become more present, which enhances the effectiveness of the practice and allows you to experience a deeper sense of calm and well-being.
Combining Techniques for Maximum Benefit
To truly amplify the benefits of this head-turning sleep reset exercise, try combining it with other relaxation techniques like meditation or progressive muscle relaxation. Each method taps into different aspects of the body’s stress response, and together they form a holistic approach to calming the mind and body. For example, practicing deep breathing during a mindfulness meditation session or using progressive muscle relaxation before starting this exercise can create a deeper, more restorative sense of calm.
That said, it’s important not to mix these exercises in one session. Instead, alternate between them over a few days to see which combination works best for your body. Every technique has its own strengths, and by experimenting, you’ll find what brings you the greatest sense of relaxation and peace.
Final Word
Taking control of your stress is easier than it seems when you incorporate simple, effective techniques like this. Small, consistent changes can lead to long-lasting results—not just in stress management, but in your overall well-being. I encourage you to try this sleep reset exercise for at least 10 days. Track how you feel, notice the shifts in your stress levels and sleep patterns, and see for yourself the power of these daily, mindful practices.
Ready to take the first step towards a healthier, more joyful life?
Start small, with one manageable change today.
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Set up a one-on-one consultation with our integrative team by reaching out to us at
1800 102 0253 or write to us at consults@lukecoutinho.com.
Disclaimer: Always make an informed choice. Keep your healthcare provider in the loop before trying anything new, especially if you are going through a medical condition or are on medications.
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