Jennifer Mann is the co-author of The Secret Language of the Body.
In today’s fast-paced work environment, stress is inevitable. Whether it's looming deadlines, demanding clients, or the constant flood of emails, employees are often overwhelmed. However, chronic stress doesn’t just affect our emotional well-being; it significantly hampers productivity, focus, and overall work performance.
A key player in this cycle of stress is the nervous system, particularly the autonomic nervous system (ANS), which controls the body’s fight-or-flight response. When we’re stressed, the sympathetic nervous system (SNS) dominates, heightening anxiety, restlessness, and reactivity. To counter this, we need to engage the parasympathetic nervous system (PNS), often referred to as the “rest and digest” system. This helps the body calm down, reduces cortisol levels, and improves mental clarity.
Here are three powerful, practical techniques to regulate your nervous system at work, allowing you to beat stress and boost performance.
One of the most overlooked methods for calming the nervous system is vocalisation, specifically chanting or humming. The vagus nerve, a critical component of the PNS, connects the brain to various organs and plays a major role in regulating stress. When activated, it sends signals that calm the body, lowering heart rate and stress hormones.
Chanting activates the vagus nerve by creating vibrations that stimulate it. A simple way to practice this is through a short mantra like “Om” or just humming during moments of high stress. Here’s how:
● Sit comfortably and take a deep breath.
● Slowly exhale while humming or chanting a calming syllable like “Om.”
● Repeat for 2-3 minutes, feeling the vibration resonate through your body.
This practice not only reduces stress but also increases focus, making you more alert and present in your work tasks.
Grounding is an easy and effective way to shift from a stressed, overactive state to a calm, focused one. It involves reconnecting with the physical world, particularly through the sense of touch, and helps anchor you in the present moment, taking attention away from stressful thoughts.
Try this quick grounding technique, especially during a tough day at work:
● Sit or stand with your feet flat on the ground.
● Take a slow, deep breath and focus your attention on the sensation of your feet pressing into the floor.
● Visualize energy from the earth rising through your legs, stabilizing your body and calming your mind.
● Stay in this position for a few minutes, continuing deep, slow breathing.
Grounding helps you break the cycle of stress by bringing your awareness back to your body and the present, helping you feel more centered and composed during work.
Breathing is a powerful tool to regulate the nervous system, and certain breathwork techniques can directly influence the PNS. One of the most effective methods for calming anxiety and boosting focus is the 4-7-8 technique, popularized by Dr. Andrew Weil. It’s a simple yet profound practice that can be done at your desk in just a few minutes.
Here’s how to do it:
● Inhale through your nose for a count of 4.
● Hold your breath for a count of 7.
● Exhale slowly through your mouth for a count of 8, making a whooshing sound.
● Repeat this cycle for 4 rounds.
This breathing pattern slows the heart rate, reduces stress, and promotes deep relaxation, making it easier to tackle your workload with clarity and efficiency.
Stress doesn’t have to derail your workday. By integrating simple nervous system regulation techniques—like vocalization, grounding, and breathwork—you can reset your body’s stress response, improve your focus, and perform at your best. Whether you’re humming your way to calm, feeling grounded, or breathing away tension, these methods provide quick relief and a sustainable path to improved performance at work.
Jennifer Mann is the co-author of The Secret Language of the Body, out now (£16.99), and co-founder of Somia International.