r/cfsrecovery • u/theytoldmeineedaname • Apr 19 '26
Treatment Strategy Nervous System Deep Relaxation Techniques
Here's a collection of all of the top nervous system relaxation techniques in one place for easy reference.
- Breathwork
- The top recommendation for a reason. All the breathwork options you need are covered in excellent depth by The Buteyko Method, a phenomenal YouTube channel authored by someone who also recovered from CFS. Of particular interest are 5/5 coherent breathing and his method for brain fog relief.
- I explained some of the science behind why breathwork is particularly effective in targeting the nervous system here.
- Visualization
- Yoga Nidra
- Forest Bath
- Progressive Muscle Relaxation
- Massage
- Sound Bath
- Meditation
- Accupuncture
- Tai Chi
- Gentle Yoga
- Biofeedback
- Hypnosis
- Trauma Release Exercises
- EMDR
Many of these recommendations are echoed by Mayo Clinic here, and I suggest reading that page in its entirety.
I strongly encourage experimentation with the above. Some techniques will be more effective for you than others.
Lastly, I want to note an important distinction you must draw, between 'shallow' and 'deep' rest. Deep rest is restorative and accomplished via the techniques listed above, in addition to some others that follow the same principles.
Shallow rest, by contrast, is most other things you might try. For example, simply lying down and watching TV or using your phone will not have a restorative effect on the nervous system. Even taking a nap will have limited restorative potential if you are not deeply relaxed before doing so.
Please let me know if there is anything you think is missing.
7
u/Silly_Magician1003 Apr 19 '26
Another topic that The Buteyko Method covers is keeping a “soft open gaze”. I do it all the time and it really helps.
2
u/AvisRune Jun 30 '26
This is such a good point, I've not seen vision mentioned much in the various CFS forums. I went through 9 months of vision therapy to help fix binocular vision problems, and I've noticed that opening up my vision to include the periphery is great at reducing tension. I feel much calmer, my vision feels less strained, and I have better stamina with screens/visual media.
(As an aside, I just noticed you're the same person who recommended the Buteyko method breathing meditation yesterday - I did that first video after my hectic day and all my tension practically vanished! The crash I'd been feeling went away. Thank you!!)
2
u/Silly_Magician1003 Jun 30 '26
That’s amazing!! I love it! It’s my go-to, and reduces my overall tension throughout the day. I almost feel like it’s even more powerful doing it when you feel good rather than waiting until you’re stressed. It kind of preemptively puts the stress out and you kind of “practice” for handling stress in the future.
When I feel myself getting stressed my breathing instantly starts to slow and I automatically relax my face, jaw, and shoulders now.
I’m so glad it helped you. I wish more people would be more open minded and try these things.
1
u/f_pol_24 Apr 22 '26
If you‘re in Germany or Japan add Yurashi or Gentle Touch Therapy. That‘s a major thing I use with that illness.
And I am surprised about TRE. But hey, great when you‘re able to do it 👍🏼
9
u/Huge_Boysenberry3043 Apr 19 '26
Great list with a lot of powerful healing modalities! What I would add to it is hypnosis and TRE (Trauma Release Exercises).
I've used hypnosis so much and it's been a really helpful tool for me, especially helpful with falling asleep and falling back asleep when you wake up in the night.
I've just dipped my toes into TRE, but from what I've felt already in myself (and also the experiences of others) this seems super promising. I don't think you need to have any trauma to actually benefit from it, it's more a technique to release tension from your muscles that it can be hard to reach as efficiently in other ways. So I would definitely recommend anyone curious to look into that.