When you work out, you might notice yourself sweating, an increased heart rate, or higher attention levels. These are all signs that the sympathetic nervous system, or your “fight or flight” response, is activated. While it’s normal to experience this during exercise, the goal of this practice is to shift into recovery and relaxation after you finish your workout.
You may wonder how exercise can help trigger the relaxation response if it activates your body’s sympathetic nervous system. Engaging in moderate-intensity exercise at least twice a week can improve how well your vagus nerve helps regulate heart rate and support relaxation. A key part of the parasympathetic nervous system, the vagus nerve helps guide you from stress to calm. Over time, you’ll find it easier to return to rest.
On the flip side, excessive, high-intensity, or prolonged exercise without proper rest can delay recovery from stress. However, moderate exercise supports balance in your nervous system and helps you recover. To strengthen your ability to relax, try moderate-intensity exercise for 40 minutes, up to 5 times a week.
Moderate-intensity exercise
Time needed: 40 minutes a session, up to 5 times a week
Moderate-intensity physical activity should be fairly strenuous. If you’re talking to someone while moving at this level—about a 5 or 6 on a scale from 1–10—you’d only be able to say 4 or 5 words before needing to breathe. Some examples include:
- Yoga
- Brisk walking (3–4 MPH)
- Swimming
- Biking (slower than 10 MPH)
- Dancing
- Yard work or housework
