After being knocked down with adrenal fatigue for the past month, the recovery is a slow process but know as hard as it gets, especially having breakdowns, being so tired of being so freaking tired and missing the normal things I used to enjoy, even going to the grocery store has been something I have to work my self up to. Being so thankful for the help I am getting through this tedious process, Eat, walk, rest, repeat, and a lot of reading and research in between there. Submerging myself in healing from each and every angle from countless resources, books, podcasts, and a few doctors that do recognize this HPA axis dysfunction, adrenal fatigue or hypoadrenia. This has been part of the journey as well as several of my daily practices, a lot of which I have been doing already for 10, 15 years others I have added
Neuro-relaxation is essentially the process of shifting your nervous system out of a state of high alert (sympathetic dominance—fight, flight, or freeze) into a calmer, more balanced state (parasympathetic dominance—rest, digest, and repair).
It’s about teaching your brain and body to feel safe again so that your heart rate, breathing, muscle tone, and even your hormonal balance can return to a healthy rhythm. This isn’t just “stress relief”—it’s a deeper reset of your neuro-physiological patterns so your whole system can heal, digest, sleep, and restore itself.
Why Neuro-Relaxation Matters
•Chronic stress keeps the nervous system in a loop of hypervigilance, increasing cortisol and adrenaline.
•Long-term activation of this loop can lead to adrenal fatigue, immune suppression, anxiety, poor digestion, hormonal imbalances, and cognitive decline.
•Neuro-relaxation helps “retrain” the nervous system to downshift more easily into calm, reducing the baseline stress load on the body.
Ways to Support Neuro-Relaxation
1. Breathwork
Breathing is a direct lever to your nervous system.
•4-7-8 breathing: Inhale for 4, hold for 7, exhale for 8 seconds. Slows heart rate and deepens relaxation.
•Coherent breathing: Inhale 5 seconds, exhale 5 seconds (around 5–6 breaths/min).
•Physiological sigh: Two quick inhales through the nose, slow exhale through the mouth—helps release built-up tension fast.
2. Body-Based Relaxation
Your nervous system listens to your body signals.
•Progressive muscle relaxation: Tense then release each muscle group from toes to forehead.
•Yin or restorative yoga: Long holds in supportive positions cue safety.
•Somatic shaking: Gentle, intentional shaking to discharge stress energy.
3. Sensory Input for Safety
Certain sensory cues tell your brain “you are safe.”
•Weighted blanket or deep pressure touch to calm the vagus nerve.
•Warmth therapy: Hot baths-with epsom salt and lavender, infrared sauna if tolerated, or a warm compress on chest/neck.
•Nature immersion: Walking barefoot on grass or sitting near trees/water.
4. Sound & Vibration
•Binaural beats in alpha (8–12 Hz) or theta (4–8 Hz) ranges for relaxation.
•Singing, humming, or chanting to stimulate the vagus nerve.
•Tibetan or crystal bowls, ocean waves, or gentle instrumental music.
5. Mind-Body Awareness Practices
•Meditation or mindfulness to retrain attention and reduce mental chatter.
•Guided visualization of safe, serene environments.
•Heart coherence practice: Focus on slow breathing while feeling gratitude or love.
6. Nervous System Nourishment
What you consume also influences your ability to relax.
•Magnesium-rich foods (pumpkin seeds, spinach-preferably cooked or lightly steamed, almonds) or magnesium glycinate supplements.
•Adaptogens like ashwagandha or holy basil to reduce stress reactivity.
•Anti-inflammatory diet to reduce background stress signals from the body.
7. Gentle Daily Rituals
•Morning: Sunlight exposure + slow breathing to set circadian rhythm.
•Afternoon: 5-minute body scan or walk outdoors.
•Evening: Screen-free wind-down, warm tea, gentle stretching.
I’d say the biggest impact has been quality sleep. No scrolling before bed. Binaural beats or Hemi sync with headphones in the dark before bed. DIM lights in evenings.
Walking every morning followed by yin or restorative yoga and walking in the evening at or around sunset, barefoot for some of the time on unsprayed “virgin grass.”yet I’m walking after every meal to help regulate my blood sugar.
Becoming super sensitive to the things I watch or listen to. Honing in on what feels calming and soothing as opposed to what frazzles my nervous system has been key!
