Do you feel constantly under pressure? Your head is full of worries, your heart is beating faster,
and you haven't been able to switch off properly for a long time? You're not alone in this. Stress
and anxiety are on the rise in our modern world - be it due to constant
availability, high expectations or the insecurity that many people feel in their everyday lives
.
Our nervous system plays a crucial role in this. It reacts to external
stress as if we were in constant danger. In the past, this reaction helped us to flee
from threats at lightning speed - today it often leads to us being permanently
tense. Fears in particular intensify this state: thoughts revolve around
possible risks, the body remains in alarm mode and real relaxation seems
impossible.
But there are ways out. In this article, you will learn how to calm your nervous system
, gently release anxiety and return to a state of true relaxation. Completely without
complicated techniques - but with simple methods that you can immediately incorporate into your everyday life
.
Sympathetic & parasympathetic nervous system: your inner balance
Have you ever felt as if you were constantly pressing the accelerator pedal without
ever being able to brake? This is exactly how your nervous system works when stress and
anxiety take over.
Our autonomic nervous system consists of two main players: the sympathetic nervous system and the
parasympathetic nervous system. The sympathetic nervous system is like the accelerator pedal - it ensures that you are alert,
efficient and ready to act. It is indispensable in stressful situations,
because it helps us to overcome challenges. However, if it is permanently active, the
body enters a state of chronic tension.
This is where the parasympathetic nervous system comes into play - the 'brake' that brings us to rest. It is
responsible for allowing us to relax, regenerate and recharge our batteries.
But for many people, this brake is too weak because constant stress and anxiety slow them down
.
The problem? An imbalance between these two systems can lead to
stress and anxiety becoming more and more intense. Your body remains in alarm mode, your mind
does not calm down - and recovery becomes increasingly difficult. The good news is that you can learn
to activate your parasympathetic nervous system and restore balance.
Breathing techniques: How to calm your nervous system in just a few minutes
Have you ever consciously paid attention to your breathing? We often breathe shallowly and
irregularly, especially in stressful or anxious moments. Yet our breathing
has a direct connection to our nervous system - it can calm the heartbeat, release
tension and bring us out of alarm mode.
When you are stressed or anxious, your body automatically reacts with rapid, shallow
breathing. This signals to the brain: "Attention, danger!" This keeps the sympathetic
nervous system active and prevents relaxation. But the great thing is: you can reverse this cycle with
conscious breathing techniques. As soon as you breathe deeply, calmly and in a controlled manner, your
parasympathetic nervous system is activated.
Three simple breathing techniques for more calm:
-
The 4-7-8 technique: This method is particularly helpful if you want to calm down quickly
or fall asleep better:
- Breathe in deeply through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Breathe out slowly through your mouth for 8 seconds.
The prolonged exhalation helps to reduce stress hormones and relax your nervous system
. -
Box breathing (four-square breathing): This technique is even used by Navy
SEALs to keep calm in stressful situations:
- inhale for 4 seconds
- hold your breath for 4 seconds
- exhale for 4 seconds
- pause for 4 seconds
This even breathing immediately brings more balance to body and mind. -
Alternate nostril breathing (Nadi Shodhana): This breathing technique from yoga ensures
inner balance and calms overactive thoughts:
- Keep your right nostril closed and breathe in slowly through your left nostril.
- Now close your left nostril and breathe out through your right nostril.
- Repeat the process, this time starting by breathing in through your right
nostril.
This method is particularly effective for inner restlessness and feelings of anxiety.
The best thing about these techniques? You can use them anytime and anywhere - be it in
stressful moments, before going to bed or simply in between to put your body
into relaxation mode. Try it out and feel how your nervous system
slowly calms down!
Other methods for reducing stress and anxiety
In addition to breathing techniques, there are many other ways to effectively reduce stress and anxiety. effectively. Exercise is a natural stress killer - regular physical activity helps to activity helps to reduce stress hormones and at the same time release happiness hormones such as endorphins. endorphins. It doesn't always have to be an intensive workout; even walks or light yoga can also have a big impact and help you to calm down. calm down.
Meditation and mindfulness training are also excellent ways to give your mind a break
. By consciously focusing your thoughts on the moment and not letting yourself
be carried away by worries or fears, you can lower your inner stress levels.
Even short meditation sessions or mindfulness exercises can help you to clear your head
and find more serenity.
The right diet also plays a crucial role in your emotional
well-being. Micronutrients such as magnesium, B vitamins and omega-3 fatty acids
support your nervous system and help you to cope better with stress.
If you are particularly stressed, a balanced diet can help to strengthen your
body and increase your mental resilience.
By combining these methods - exercise, mindfulness and healthy eating -
you can reduce your stress levels in the long term and deal better with anxiety.
L-carnitine and OM24® - How it can help with stress and anxiety
L-carnitine is an important player in energy metabolism, as it transports fatty acids into the cells
where they are converted into energy. This process not only helps with
physical exhaustion, but can also boost mental performance and increase
stress resistance. L-carnitine provides the body with the energy it needs to stay calm and focused even in
stressful times.
What is OM24®?
OM24® is a natural tea plant extract that has a balancing effect on the
nervous system. OM24® can reduce the activity of the sympathetic nervous system, i.e. the stress system,
and at the same time promote that of the parasympathetic nervous system, which is responsible for relaxation,
. This balance helps to reduce stress and at the same time promote recovery and
regeneration.
L-carnitine and OM24® together - a strong team
The combination of L-carnitine and OM24® could be particularly effective against stress and
anxiety. While L-carnitine helps the body to draw new energy,
OM24® ensures that the nervous system remains in balance. It promotes relaxation and
improves stress resistance, which can be reflected in better sleep quality, increased
performance and an overall better mental balance.
Conclusion
Stress and anxiety are unfortunately frequent companions in today's world, but there are
numerous methods for regaining balance. Through conscious
breathing techniques, you can calm your nervous system and put your sympathetic nervous system into
rest mode - without losing focus. Exercise, mindfulness and a balanced diet can also help to reduce stress in the long term. Supported by L-carnitine and OM24®,
which balance the nervous system, you can strengthen your resilience and promote your
mental health.
So it is possible to switch from permanent stress mode to relaxed mode -
you just have to use the right tools!
