Latest news with #autonomicnervoussystem
CNET
4 days ago
- General
- CNET
8 Beneficial Pressure Points on the Body That May Reduce Your Anxiety
We've all experienced anxiety symptoms like an upset stomach, trouble breathing and a racing heart. Myself included. Over the years, I've tried many techniques to ground myself and reduce anxiety when my mind tries to get the best of me, so I know all too well that some things don't work when you need them to or when you're looking for instant relief. One method I came across that I find helpful is using acupressure to stimulate pressure points that naturally reduce anxiety symptoms. Though it doesn't treat anxiety, you may feel physical symptoms lessen by using specific pressure points. "Acupressure is an incredibly effective and accessible tool for managing anxiety because it works on both an energetic and physiological level," said Jessica Sharratt, founder of Heal East-West Los Angeles, a holistic therapy practice. "It can be used in real time, wherever you are, without needing to schedule an appointment." How does acupressure work for anxiety? According to the American Psychological Association, anxiety is a common mental health condition that's defined as having fear or worry about the future. It's different from the normal stress response. It's a future-oriented, long-lasting response to stimuli that isn't a threat. Anxiety activates the autonomic nervous system. The two parts of our autonomic nervous system, the sympathetic and parasympathetic nervous systems, work in balance. The sympathetic nervous system is our "fight-or-flight" response that is supposed to keep us safe from danger. When the sympathetic nervous system is triggered, our heart rates increase, pupils enlarge and digestion slows, all to help us act quickly in dangerous situations. However, the sympathetic nervous system can't always distinguish between real and perceived danger. Anxiety disorders can cause the sympathetic nervous system to be overactive or chronically activated. When you feel anxious, adrenaline is released and your heart rate and blood pressure jump up. Those actions contribute to the uncomfortable physical symptoms we associate with anxiety. "Acupressure can actually help with anxiety symptoms because it works on the nervous system by stimulating specific points on the body that are associated with stress regulation mechanisms," said Erik Larson, a board certified nurse practitioner in psychiatric mental heath and owner of Larson Mental Health. The parasympathetic nervous system is the other side of the process; it restores you to a balanced state. It essentially acts like a break to the fight-or-flight instinct, what experts call the "rest and digest" response. Acupressure stimulates pressure points on the body, focusing on kick-starting the parasympathetic nervous system to calm us. This type of massage can temporarily relieve anxiety symptoms by triggering the release of endorphins and improving blood flow, which relaxes the muscles. Maskot/Getty Images 8 pressure points to reduce anxiety Larson said acupressure is most effective when combined with deep breathing and other relaxation techniques. You might find that certain points bring more relief than others. Heavenly Gate point One of the easiest pressure points to access is the heavenly gate point; it's also one of the most well-known pressure points. It's located in the upper shell or hollow part of the ear. Apply gentle pinch pressure and move your finger in a circular motion for two minutes. You might have to use a mirror the first time to locate it. solidcolours/Getty Images Hegu point The Hegu point is located on the webbing section of your hand between the thumb and index finger. Larson explained that it can help reduce overall stress and anxiety. You'll want to press hard enough to feel pressure but you don't want pain. Apply pinch pressure for about two to five minutes. Shou San Li point The Shou San Li pressure point is found on the outer elbow. To access it, you simply place two fingers below your outer elbow while it's bent 90 degrees. Experts say it helps ease general anxiety, neck tightness and intestinal distress. Chest center point A pressure point that Sharratt recommended for emotional grounding and calming the nervous system is Ren 17, also known as chest center or Tan Zhong. It's located at the center of the sternum, level with the fourth intercostal space. For men, it's roughly the space between the nipples. Apply gentle pressure with small circular motions for three to four minutes. Neiguan point According to Sharratt, Pericardium 6 or Neiguan point is another pressure point that will calm the nervous system. There are a few locations in the wrist, although Pericardium 6 is located in the center between the two large tendons. To find it, hold your hand palm side up and place three fingers on the wrist, starting at the base of the palm. Then, put your thumb just below the third finger, and you'll feel the two large tendons. Apply gentle pressure. Larson said this point is particularly helpful for nausea that often accompanies anxiety attacks. MementoJpeg/Getty Images Hall of Impression point Also known as Yin Tang or the third eye, the Hall of Impression pressure point is located between the eyebrows. To access it, start by sitting comfortably and closing your eyes. Then, touch the spot with either your index finger or thumb. You should take slow, deep breaths as you apply gentle pressure in a circular motion. It's best to do this for five to 10 minutes to see your stress and anxiety symptoms ease. Yongquan point The Yongquan point, also known as Kidney 1, is located on the sole of the foot. You can find this point by locating the depression formed when you curl your toes toward the sole of your foot. It's just under the ball of your foot. This point promotes relaxation and stress reduction. Shen Men point The Shen Men point is one of my favorites because it's so easy to access and feels very relaxing. Shen Men, also known as the spirit gate, is located on the pinky side of your wrist, just below the palm. It may also help with motion sickness and insomnia. There is some research behind acupressure The research behind this topic is still developing but some studies support that it works. However, it's worth noting that most studies available are limited to stressful situations rather than general anxiety. Also, the sample sizes have been small. This doesn't discount the results but remembering their context is always important. For example, there have been a few reviews that have investigated using acupressure for anxiety before medical procedures and treatments. A 2018 study found that using acupressure techniques reduced anxiety and stress in those going through fertility treatment. A 2024 review of research revealed that acupressure decreased anxiety during the COVID-19 pandemic, compared to those who did not use acupressure therapy. The studies are small, and it's difficult to parse out the placebo effect of pressure points for anxiety. More research is needed to truly understand how acupressure can ease symptoms. Unlike other trends and techniques out there, acupressure is a risk-free calming technique you can try if your anxiety symptoms are ruling your life. Studies haven't found any adverse effects from acupressure. Home remedies like acupressure can help you reduce your anxiety symptoms in the moment. However, it doesn't do anything for the root cause of the feelings. It's not intended to be a replacement for traditional therapies or medications. It's simply a tool that can help you find relief temporarily.
Daily Mail
14-05-2025
- Health
- Daily Mail
Scientists reveal the real reason why your fingers wrinkle when you soak in the bath
It's a phenomenon we're all familiar with. You go for a swim, or enjoy a relaxing soak in the bath, and soon enough your fingers and toes go wrinkly. But have you ever wondered why this happens? A common misconception is that our fingers wrinkle due to swelling triggered by water absorption. Now, scientists have confirmed that this isn't the case – instead, it's all down to our blood vessels. Guy German, an associate professor in the department of biomedical engineering at Binghampton University, New York, recruited three volunteers to soak their fingers for 30 minutes. His team annotated the patterns of looped peaks and valleys that formed on the sodden skin. They discovered that these patterns mostly repeated themselves when they were soaked again 24 hours later. 'Often people assume that these winkles form because skin absorbs water, which makes it swell up and buckle,' he told The Conversation. 'To be honest, I did too for a long time.' However, it turns out it's actually our autonomic nervous system at work. This controls our involuntary movements such as breathing, blinking and our heart beating – as well as how our blood vessels contract and relax. Normally temperature, medication and what we eat and drink can influence how they behave. 'This contraction of your blood vessels is also what causes the skin to wrinkle after a lengthy swim,' Dr German said. 'When your hands and feet come into contact with water for more than a few minutes, the sweat ducts in your skin open, allowing water to flow into the skin tissue. 'This added water decreases the proportion of salt inside the skin. 'Nerve fibres send a message about lower salt levels to your brain, and the autonomic nervous system responds by constricting the blood vessels. 'The narrowing of the blood vessels causes the overall volume of skin to reduce, puckering the skin into these distinct wrinkle patterns. 'It's like how a dried-out grape becomes a wrinkled raisin – it's lost more volume than surface area.' He explained that submerged fingers usually reproduce the same wrinkly pattern because blood vessels 'don't change their position much'. The experiments, published in the Journal of the Mechanical Behavior of Biomedical Materials, also confirmed another theory – that wrinkles don't form in people who have nerve damage in their fingers. Dr German also revealed another advantage to wrinkled fingers and toes – grip. Researchers have found wrinkled skin can provide more grip underwater compared to unwrinkled, smooth skin. This could make walking along an underwater surface easier, with less likelihood of slipping.
Health Line
08-05-2025
- Health
- Health Line
What Is Nervous System Dysregulation?
Your autonomic nervous system helps regulate emotional balance, but chronic stress or trauma can trigger an overactive fight-or-flight response. Nervous system dysregulation refers to a condition in which the nervous system becomes overly sensitive and reactive. It primarily affects the autonomic nervous system, which governs involuntary bodily functions such as heart rate, breathing, temperature regulation, and digestion. When the nervous system is dysregulated, it becomes imbalanced easily and remains in that imbalanced state for too long. Aspects of autonomic nervous system function, such as digestion, blood pressure, heart rate, and sweating, change in response to stress. An ongoing imbalance can have negative effects on both physical and mental health, influencing how we feel, think, and respond to the world around us. Learn more about what nervous system dysregulation is, what causes it, the signs to look out for, and effective ways to restore balance and promote a sense of calm. What happens during dysregulation? During nervous system dysregulation, the body's natural ability to regulate internal functions becomes compromised. The autonomic nervous system has two main branches: the sympathetic and parasympathetic. The , often known as the fight or flight system, prepares the body for action in response to physical or cognitive challenges or perceived threats The parasympathetic branch, often called the rest and digest system, promotes relaxation and recovery. In a healthy nervous system, these two branches work together to keep the body in a dynamic state of balance. However, in a dysregulated state, the sympathetic system tends to dominate, keeping the body in a heightened state of alert even when no real danger is present. This can result in chronic stress responses and an inability to feel safe or calm. Dysregulation can also manifest through parasympathetic dominance, leading to symptoms such as passivity, excessive sleep, low energy, and disengagement. Both patterns reflect an imbalance in the nervous system's ability to self-regulate. Signs and symptoms Some common signs that may indicate nervous system dysregulation include: heightened sensitivity to noise, light, or other sensory input difficulty managing emotional responses or mood changes trouble falling or staying asleep digestive issues, such as nausea or irritable bowel symptoms persistent fatigue, even after adequate rest anxiety or panic attacks difficulty concentrating or feeling mentally foggy It's important to note that the range and severity of symptoms can vary significantly from person to person. For instance,while some may experience mild signs like increased sweating, others may have more intense reactions such as palpitations, shortness of breath, or dizziness. Primary causes If you're noticing that you have features of nervous system dysregulation, it could be a symptom of an underlying health condition. Chronic stress When an individual experiences ongoing stress over a long period, the body may remain in a near-constant state of fight or flight. This continual activation of the sympathetic nervous system can lead to a breakdown in the body's ability to self-regulate. Trauma Psychological or physical trauma can have a profound impact on the nervous system. Traumatic experiences, particularly those that occur in childhood or are repeated over time, can disrupt the typical development and function of the autonomic nervous system. This can contribute to conditions such as post-traumatic stress disorder (PTSD), where dysregulation is a prominent feature. Associated conditions Nervous system dysregulation is increasingly being recognized in relation to several medical and psychological conditions: Autism: Individuals with autism may experience nervous system dysregulation, which can affect sensory processing and emotional regulation. Heightened sensitivity to stimuli is a common feature of autism. Mental health conditions: Disorders such as anxiety, depression, and borderline personality disorder often involve elements of dysregulation, with symptoms tied closely to difficulty managing emotional and physiological responses. Sleep disorders: Disrupted sleep can both result from and contribute to nervous system dysregulation. Poor sleep affects the body's ability to recover and restore equilibrium, creating a cycle of imbalance. Management approaches There are several strategies that can help bring the autonomic nervous system back into balance. However, some causes, such as pituitary, adrenal, or thyroid disease, will also require medical treatment. Practice mindfulness and deep breathing Engaging in regular mindfulness practices, such as meditation, body scans, or simply focusing on your breath, can help activate the parasympathetic nervous system, which calms the body. Techniques like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) are especially effective in lowering heart rate and reducing feelings of anxiety or overwhelm. Just a few minutes a day can make a difference. Move your body regularly Physical movement helps discharge built-up stress and reconnects you to the present moment. Activities like walking, gentle stretching, yoga, or dancing offer both physical release and sensory feedback, which supports nervous system regulation. Even brief movement breaks throughout the day can help you reset. Seek professional support A trained therapist, particularly one experienced in somatic therapies, trauma-informed care, or nervous system-focused approaches, can guide you through healing and r egulation techniques tailored to your needs. Medical providers can also help identify or manage any physical conditions that may be contributing to nervous system dysregulation. Make supportive lifestyle adjustments Your daily habits play a big role in nervous system health. These habits can include: establishing a consistent routine getting quality sleep reducing stimulants like caffeine or sugar creating an environment that feels safe These small, steady changes help signal to your nervous system that it's okay to relax.
