BENEFITS OF LAYING DOWN: FROM STRESS TO SERENITY
Discover why laying down can balance your nervous system and reduce built-up stress and tension.
Why Laying Down Matters
When we're upright, our bodies are constantly engaging in micro-adjustments to maintain balance, and our muscles are working to keep us upright. Laying down allows our body to take a break from these activities. And when we lay down, the relaxation response can lead to a host of benefits, particularly for our nervous system.
The Science Behind Laying Down
One of the primary reasons laying down is beneficial involves the Vagus Nerve. This nerve plays a role in activating the parasympathetic nervous system, which helps us rest and digest. When you lay down, you encourage your Vagus Nerve to activate, helping your body shift from a state of stress to a state of relaxation.
And according to Harvard Health, activating the vagus nerve and parasympathetic nervous system can help lower heart rate and promote a sense of calm.
Additionally, laying down signals to your nervous system to shift into the Stillness state on the NEUROFIT Ring below, which promotes restfulness and relaxation, and signals to the body that we are in a safe situation to potentially fall asleep.
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
Signs Your Nervous System Needs a Break
How do you know if laying down is something your body needs? Here are some signs that your nervous system could benefit from a little downtime:
Persistent feelings of anxiety or stress
Difficulty concentrating or brain fog
Chronic fatigue or tiredness
Mood swings, irritability or fidgeting
Physical symptoms like headaches or muscle tension
Recognizing these signs is the first step towards taking action to support your well-being.
Practical Tips for Effective Rest
Create a Relaxing Environment
Ensure your resting space is comfortable and free from distractions. Dim the lights, play some soft music, and make sure the room is at a comfortable temperature. These small changes can make a big difference in how effectively you can relax. The Mayo Clinic suggests creating a sleep-friendly environment to enhance relaxation and improve sleep quality.
Mindful Breathing
Incorporate deep, mindful breathing as you lay down. This can further activate the Vagus Nerve and help shift your body into a state of relaxation. Try inhaling deeply through your nose, holding for a few seconds, and exhaling slowly through your mouth. Simple structured breathing exercises are proven help calm the nervous system and reduce stress.
Use Props for Support
Using pillows to support your neck, knees, and lower back can help reduce physical tension and make laying down even more restorative. This is especially helpful if you have any chronic pain issues.
Eye-Press Breathing
Gentle Stillness-focused exercises like Eye-Press Breathing can signal further to the nervous system that it's safe to relax. Gently cover your eyes with your wrists, while breathing deeply into your diaphragm:
When and How Often to Lay Down
Short Breaks During the Day
Taking short, 5-10 minute breaks to lay down during your workday can be incredibly beneficial. It can help reset your nervous system and improve your focus and productivity. Chronic stress builds up in the body over time, affecting our physiology.
Bedtime Routine
Laying down for a few minutes before your actual bedtime can also be beneficial. It signals to your body that it's time to wind down and can make it easier to fall asleep when you do go to bed. Maintaining a consistent sleep-wake cycle can improve your HRV and overall emotional balance.
How NEUROFIT Can Help
The NEUROFIT app offers a range of tools designed to help you manage stress and balance your nervous system effectively. One of our most popular features is the BALANCE exercises, which are simple, three-minute exercises, some which you can do while laying down to help shift out of a stressed state in minutes.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
NEUROFIT Insights
Our NEUROFIT App data shows that active members report 54% less stress after just one week of using the app. Incorporating laying down as part of your routine, combined with our guided exercises and six-week program, can lead to similar results.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
Frequently Asked Questions
How long should I lay down to see benefits?
While even short breaks can be beneficial, laying down for at least 10-15 minutes can provide more significant benefits for your nervous system.
Is it okay to fall asleep while laying down?
Absolutely! If your body drifts into sleep, it likely needed the rest. Just make sure you're in a comfortable position to avoid waking up with any stiffness.
Can laying down help with chronic pain?
Yes, laying down can help alleviate chronic pain by reducing the physical tension in your body. Using supportive props can enhance this benefit.
How often should I incorporate laying down into my routine?
Aim for at least one dedicated session each day, whether it's a short break during the day or a pre-bedtime routine.
By understanding the benefits of laying down and how it impacts your nervous system, you can take actionable steps toward better health and well-being. For a more guided approach, consider using the NEUROFIT app to track your progress and get personalized guidance.
