As an executive mom, you’re constantly juggling work responsibilities, parenting, and the never-ending mental load of keeping everything running smoothly. The stress adds up, not just mentally, but physically too. When your nervous system is in a constant state of overdrive, your body responds with muscle tension, chronic pain, and exhaustion. If you’ve tried stretching or pain relief techniques that don’t seem to last, the missing piece might be calming your nervous system first. In this blog, lets discuss 5 easy tips to calm down your nervous system.
By incorporating intentional, gentle movements, you can shift your body from a stress response to a state of relaxation, reducing pain and improving mobility. These exercises stimulate the parasympathetic nervous system, which helps lower cortisol levels, improve circulation, and release muscle tension. By slowing down breath and engaging in controlled movement, you signal to your brain that it's safe to relax, leading to reduced pain sensitivity and better overall resilience to stress. Here’s how.
Diaphragmatic Breathing + Gentle Shoulder Rolls:
When stress takes over, breathing becomes shallow, reinforcing tension in your upper back and shoulders. Start here:
How to Do It:
- Sit tall with feet flat on the ground.
- Inhale deeply through your nose, expanding your belly.
- Exhale slowly through your mouth, letting your shoulders drop.
- Add gentle shoulder rolls as you breathe to release tension.
- Repeat for 1-2 minutes.
Leg-Up-the-Wall Pose for Full-Body Relaxation:
If you only have time for one movement, this is it. Elevating your legs signals your nervous system to shift into a restorative state, easing pain and promoting circulation. How to Do It:
- Lie on your back and extend your legs up against a wall or couch.
- Relax your arms at your sides and breathe deeply.
- Stay for 2-5 minutes.
Spinal Wave Movement for Mid-Back Relief:
Many executive moms experience tightness between the shoulder blades from long hours at the desk. A slow, controlled spinal wave can help:
How to Do It:
- Sit or stand tall.
- Gently round your upper back forward, tucking your chin.
- Slowly arch your back, lifting your chest and looking slightly up.
- Move smoothly between these positions for 8-10 reps.
Supported Forward Fold for Nervous System Reset:
This simple move reduces muscle tension and encourages full-body relaxation.
How to Do It:
- Stand with feet hip-width apart.
- Hinge at your hips, letting your upper body hang forward.
- Rest your arms on a chair or your thighs if needed.
- Breathe deeply for 30-60 seconds, focusing on softening any tight areas.
Seated Twist for Spinal Mobility:
Twisting movements help release built-up tension along the spine and improve circulation.
How to Do It:
- Sit tall in a chair.
- Place one hand on the opposite knee and gently twist your torso.
- Hold for 15 seconds, then switch sides.
- Repeat 3 times per side.
These movements don’t require extra time, they just need consistency. By adding even a couple of these into your daily routine, you can retrain your body to move out of stress mode, helping you feel calmer, stronger, and pain-free.
If you are looking for more exercises like these that can be easily done at the desk, get your free video guide on "Quick and Easy Desk Based Exercises to avoid spinal & joint pain" HERE. These are simple and easy exercises that can be done in under 2-3 minutes while sitting at your desk at work or from the comfort of your home.
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