I found a connection with animals early in life, but it wasn’t until later that I truly understood the profound effects my dogs had on my nervous system. Through them, I was able to control my ADHD symptoms and build a sense of authenticity within myself. The old saying that "a dog is a man's best friend" has always rung true for me, as my dogs have been my best friends throughout my life. Reflecting on how dogs never lie to us, I realized that I needed to stop lying to myself. By connecting with my dogs genuinely, I learned invaluable lessons that have helped me navigate life more authentically.
Here are five ways you can relax your nervous system by connecting with your dog:
1. Mindful Petting and Stroking
One of the simplest and most effective ways to calm your nervous system is by mindfully petting your dog. Focus on the sensation of their fur under your fingers, the warmth of their body, and their natural scent. Slow, gentle strokes can help lower your heart rate and promote a sense of calm. This activity is not only soothing for you but also provides your dog with the affection they crave, deepening the bond between you.
2. Engage in Playful Interaction
Playing with your dog is a joyful way to reduce stress and release endorphins. Whether it's a game of fetch, tug-of-war, or simply running around in the yard, physical activity releases pent-up energy and tension. The act of play also shifts your focus away from worries and into the present moment, which is essential for calming the mind. Plus, the shared laughter and fun further enhance the bond you have with your dog.
3. Practice Deep Breathing Together
Dogs naturally breathe in a calm, rhythmic manner, especially when they are resting. You can synchronize your breathing with your dog’s to help regulate your own nervous system. Sit quietly next to your dog, place your hand on their chest, and try to match your breath to their natural rhythm. Inhale slowly through your nose, hold for a moment, and exhale through your mouth. This deep, intentional breathing slows down your heart rate and can ease feelings of anxiety.
4. Take a Walk in Nature
Walking your dog is not only good for their health but also a fantastic way to soothe your nervous system. The combination of physical activity, fresh air, and the companionship of your dog creates a calming experience. As you walk, focus on the sights, sounds, and smells around you. Let your dog lead the way and explore, which can help you stay grounded in the present moment. Walking in nature, especially in quiet, green spaces, has been shown to reduce stress hormones and improve overall well-being.
5. Create a Relaxation Ritual
Establishing a relaxation routine with your dog can be a powerful way to signal to your nervous system that it’s time to unwind. This could involve a quiet time together in the evening where you both settle down for the night. Light a candle, play some calming music, and cuddle up with your dog in a cozy spot. The predictability of this ritual helps train your body and mind to relax, and the presence of your dog provides comfort and security.
Conclusion
Our dogs have a unique ability to bring us back to the present moment and offer unconditional love and support. By intentionally connecting with your dog through these activities, you can significantly reduce stress and calm your nervous system. Not only will you benefit from these practices, but your dog will too, strengthening the bond you share and enhancing your overall quality of life.
So next time you feel overwhelmed, turn to your dog—they’re more than happy to help you find peace and relaxation.