Our day usually starts in a rush, alarm ringing, phone buzzing, to-do mental lists, and endless stress. However, neuroscience and wellness studies increasingly reveal that the first few minutes after waking are critical for setting the tone of the nervous system for the whole day. Sitting still for merely 5 minutes after waking up is a simple, evidence-based practice that can help immensely to reset your nervous system, ease stress and promote overall mental wellbeing.
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Understanding the Nervous System After Waking
As soon as you wake up, the nervous system transitions begin from sleep mode to wakefulness. This transition is very delicate; if you have a habit of checking your phone or rushing out of bed or exposing yourself to stressors soon after waking up can push your system into a heightened “flight -or-flight” mode.
Yes, a very short period of stillness or sitting on the bed lets your brain cells and body complete this transition smoothly, thereby improving balance between alertness and calmness, which is regulated by the autonomic nervous system.
Also Read: Hidden Stress Signals: What to Watch For and Proven Ways To Cope
How Sitting Still for 5 Minutes Helps?
Regulates Stress Hormones
Cortisol hormone levels naturally increase in the morning to help you wake up. Any abrupt stimulus can surge cortisol levels excessively, resulting in anxiety and irritability. Sitting quietly soon after waking up helps regulate healthy cortisol levels.
Activates the Parasympathetic Nervous System
Stillness, slow breathing, and minimal sensory input trigger the parasympathetic system, which naturally makes you stay more relaxed, maintain heart rate and emotional well-being.
Improves Mental Clarity
The brain cells travel from sleep mode to alertness, and sitting quietly supports this transition. Thus, enhancing mental focus, clarity and decreasing morning brain fog.
Also Read: Burnout: Exceptional Exercises To Overcome Work Stress And Foster Mental Wellbeing
Reduces Anxiety
Starting the day calmly helps reduce emotional reactivity, improving decision-making skills and interpersonal interactions throughout the day.
How to Practice the 5-Minute Nervous System Reset?
Sit upright in bed or on a chair immediately after waking.
Keep your eyes closed or softly open, avoiding screens.
Pay attention to slow breathing, inhale through the nose for 4 seconds, exhale for 6 seconds.
Observe bodily perceptions without any judgment.
Set a simple target for the day, such as calmness or clarity.
This simple, yet effective practice requires no special equipment and can be done anywhere.
Scientific Perspectives
Several studies in psychophysiology and behavioural medicine disclose that morning mindfulness and controlled breathing practices can reduce stress markers, improve mood, and cognitive functioning. Though five minutes seem insignificant, microhabits persistently show measurable benefits when practised daily.
Other Benefits
Uplifts mood and mental stability throughout the day.
Increased productivity and better focus.
Reduced morning headaches or tension.
Enhanced emotional resilience.
Improved sleep-wake cycle regulation.
Who Benefits Most?
Students and professionals with high stress.
Individuals with anxiety or burnout symptoms.
People with irregular sleep patterns.
All those who are seeking a simple daily wellness routine.
Tips
If you feel dizzy, adjust your posture or breathing pace.
Those with severe anxiety disorders or medical conditions should combine this practice with proper medical guidance.
Consistency is the key, more than duration; doing it daily matters more than extending the time.
Conclusion
Sitting still for five minutes after waking is a simple yet powerful routine that is a highly valued practice, helping remarkably to reset the nervous system. This routine helps control stress hormones, improves emotional balance, and enhances mental health. Our modern lifestyle often encourages quick stimulation, but choosing stillness for a few minutes every morning can remarkably augment overall mental health.
References:
n24.com/blogs/articles/the-first-7-minutes-after-waking-why-they-matter-more-than-you-think?srsltid=AfmBOoqnU1nkzzUkDa83VtZiKaT9NzYVRaoVAHsB9wM_Z5hzUAJH0Cps
https://insightcla.com/blog/how-to-calm-an-overactive-nervous-system/
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