WHAT IS THE STILLNESS NERVOUS SYSTEM STATE?
Discover the benefits of the stillness nervous system state, and learn how to access it in minutes.
The Stillness State is one of the most quiet, powerful, and often overlooked aspects of our nervous system. It's a state where we feel calm, serene, and at peace, allowing our body and mind to reset and rejuvenate. But what makes it so important for our well-being?
What Is the Stillness Nervous System State?
The stillness state is a mixed nervous system state, combining Ventral Vagal safety and openness with Dorsal Vagal immobilization.
In this state, the body is relaxed, but not shut down, calm but not inactive. It’s akin to sitting quietly in a park, feeling the gentle breeze, and absorbing the peace around you.
Stillness is a balanced nervous system state that sits at the top of the NEUROFIT Ring:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
This state helps build resilience against stress and shutdown, and enhances our ability to remain calm under pressure.
When we are in stillness, our nervous system can also repair and rejuvenate, which promotes better sleep, improved mental clarity, and enhanced emotional stability.
Signs and Symptoms of the Stillness State
Recognizing the Stillness state is straightforward if you know what to look for. Here are some common signs:
A deep sense of calm and relaxation
Slower, more rhythmic breathing
Reduced muscle tension
A feeling of being grounded and present
Enhanced mental clarity and focus
Emotional balance and stability
When in the stillness state, you may notice that your mind is quieter and less prone to racing thoughts.
Your body feels at ease, and you might even experience a slight drop in body temperature as your parasympathetic nervous system takes over.
Practical Examples of the Stillness State
Imagine sitting in a quiet room, meditating with your eyes closed. You focus on your breath, and as you breathe deeply, you feel your body relax.
Your mind slows down, and you enter a state of stillness. Another example is lying on a hammock, gently swaying, with no particular thoughts occupying your mind. These moments are when your nervous system is at its most peaceful and balanced.
Causes of Dysregulation and How to Cultivate Stillness
Several factors can disrupt the stillness state, including poor sleep, emotional turmoil, and chronic stress:
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
When the nervous system is overwhelmed, it struggles to find balance, resulting in dysregulation. To cultivate stillness, consider the following practices:
Somatic Exercises: Spend a few minutes in the evening doing Eye Press Breathing, and bring gentle awareness to how your body feels:
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
Meditation: SJust focus on your breath and let go of any distracting thoughts. According to Harvard Health, meditation both reduces stress and improves emotional well-being.
Mindful Breathing: Practice deep, rhythmic breathing to activate the parasympathetic nervous system. Simple breathing exercises can help calm the nervous system.
Nature Walks: Spend time in nature, away from digital screens and city noise. Research from the Mayo Clinic highlights the benefits of spending time in nature for reducing stress.
Gentle Yoga: Engage in yoga practices that emphasize slow, deliberate movements and relaxation. Yoga has been found to balance the autonomic nervous system.
Scheduled Downtime: Choose specific times in your day to unwind and do nothing. This could be as simple as sitting quietly and listening to calming music.
Practical Ways to Feel More Stillness
Achieving the stillness state requires daily practice and mindfulness. Here are some practical tips to incorporate into your routine:
Create a Peaceful Environment: Designate a quiet space in your home where you can retreat without distractions.
Practice Compassion: Spend a few minutes each day doing a compassion exercise like Tonglen: This can strengthen your vagal brake and shift your focus to kindness before bed:
Limit Stimulation Before Bed: Avoid screens and stimulating activities an hour before bedtime to help your nervous system wind down. Keeping a consistent sleep-wake cycle can improve your HRV and overall emotional balance.
Stay Hydrated: Proper hydration supports overall nervous system function and greater emotional balance.
Regular Check-Ins: Use tools like the NEUROFIT app to regularly check in with your nervous system and track your progress.
The NEUROFIT App's camera-based HRV tech lets you measure your Heart Rate, HRV and more without needing a wearable.
NEUROFIT and the Stillness State
At NEUROFIT, we emphasize the importance of the stillness state for overall nervous system health. Our app provides guided exercises and personalized insights to help you achieve and maintain this state. By incorporating daily practices that promote stillness, you can significantly reduce stress and improve your overall well-being.
Andrew and I have experienced the profound benefits of the stillness state firsthand. In my journey to overcome Complex PTSD, moments of stillness were key in my recovery.
Our data shows that NEUROFIT members who prioritize stillness practices report 27% more balanced check-ins and 5% higher HRV - showing the immediate impact of stillness on nervous system regulation.
Frequently Asked Questions About Stillness
What is the best time to practice stillness exercises?
The best time to practice stillness exercises is in the morning or before bed, because they help to set the tone for the day or prepare your nervous system for restful sleep.
How long does it take to feel the benefits of the stillness state?
Most people begin to feel the benefits of the stillness state within a few days of consistent practice. However, it can take up to six weeks to experience lasting changes in the nervous system.
Can anyone learn to be still?
Yes, anyone can access the stillness state with practice and mindfulness. It may take longer for some individuals, especially if they have a higher stress baseline, but it very much is attainable.
How does the NEUROFIT app help in achieving the stillness state?
The NEUROFIT app offers guided exercises, personalized insights, and regular check-ins to help users reduce chronic stress and access stillness more easily. It simplifies the process, and provides actionable steps to balance the nervous system effectively.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
By understanding and practicing the principles of the stillness state, you can unlock a new level of calm and clarity in your life. The journey to a balanced nervous system is a daily commitment, and tools like NEUROFIT can support you every step of the way.
