Often referred to as the “rest and digest” system, the parasympathetic nervous system plays a crucial role in maintaining our overall health. Discover how simple activities like yawning, engaging in coloring, and other relaxation techniques can enhance your well-being.

Parasympathetic Nervous System: Transitioning from Stress to Calm

Today’s world is far more hectic and overwhelming compared to the simpler times our parents or grandparents experienced. While the challenges we face might not be more difficult, the constant influx of information provides no respite.

In the past, before the internet, smartphones, and continuous news cycles, our ancestors contended with hardships like famine and predators but at least had moments of reprieve. Now, work and social interactions follow us everywhere—through emails, social media, and messages—leaving little time for true relaxation.

Our innate need for significant downtime is crucial for maintaining balance. Without it, our nervous system can become overstressed, leading to various health issues.

Explore how you can nurture your nervous system with simple, daily practices. Even in our busy lives, some of these techniques take just minutes to implement.

Understanding the Nervous System

When people think of the nervous system, the brain often comes to mind. However, the nervous system extends throughout the entire body, functioning to transmit and receive signals.

Afferent nerve fibers, or axons, carry sensory information from the body to the brain, enabling quick processing of data. Conversely, efferent nerve fibers transport messages from the brain to muscles and glands, prompting responses to various stimuli.

The nervous system consists of two primary branches:

• The Central Nervous System (CNS): This includes the brain, brainstem, and spinal cord.
• The Peripheral Nervous System (PNS): This encompasses all other neural elements throughout the body.

The peripheral nervous system can be further divided into:

• The Somatic Nervous System: Also known as the voluntary nervous system, it handles sensations and nerve signaling related to voluntary actions like walking, hugging, and other self-initiated movements.
• The Autonomic Nervous System: Often referred to as the involuntary nervous system, it governs processes that occur without conscious control, such as breathing, heart rate, digestion, and urination.

Components of the Autonomic Nervous System

The autonomic nervous system is further divided into distinct components:

Sympathetic Nervous System

The sympathetic nervous system (SNS) prepares the body for “fight-or-flight” situations. It activates this response through an increase in neurotransmitters such as norepinephrine and epinephrine.

Cortisol, a key adrenal hormone, also plays a significant role in SNS activation. It affects various physiological processes, including the constriction of blood vessels, immune response, and inflammation regulation. Depending on the context, cortisol can either heighten or diminish inflammation in response to pathogens, stressors, or other factors.

While the SNS is crucial for handling immediate stressors, constant activation can lead to negative effects such as chronic tension, inflammation, and depletion of essential resources needed for a balanced immune system.

Parasympathetic Nervous System

The parasympathetic nervous system (PSNS) is largely centered around the vagus nerve, which constitutes about 75% of this system. This nerve extends to nearly every organ in the body.

The vagus nerve, and consequently the PSNS, plays a crucial role in promoting the “rest and digest” functions, aiding in the body’s recovery and balance. It helps calm the cardiovascular system by causing blood vessels to dilate, which contrasts sharply with the effects of the sympathetic nervous system, which constricts blood vessels. Additionally, the PSNS has a positive impact on respiratory health.

The parasympathetic system connects to all major organs through ganglions and neurons. Its proximity to these organs allows the PSNS to serve as an early detection system, monitoring subtle changes in pathogen exposure and inflammatory responses.

Enteric Nervous System

Often referred to as the “gut-brain,” the enteric nervous system is a complex network of nerves within the gastrointestinal (GI) tract. Spanning from the vagus nerve, which begins in the brainstem, to the sacral region of the central nervous system (the lowest part of the spinal cord), this system encompasses the entire length of the gut.

This connection helps explain why emotional states such as stress, anxiety, or nervousness can quickly impact the digestive system. Symptoms such as nausea, diarrhea, intestinal pain, or constipation may occur as a result. If you experience digestive issues related to stress, it’s not just psychological—your nervous system plays a significant role.

When dysfunction occurs within the nervous system, the body continually seeks to reestablish equilibrium.

Parasympathetic vs. Sympathetic Nervous System

Both the sympathetic and parasympathetic nervous systems are crucial for maintaining our overall health and well-being. Each plays a unique role in how our bodies respond to various situations.

The Role of the Parasympathetic Nervous System

In today’s high-pressure environment, our bodies often operate under the influence of the sympathetic nervous system, driving our “fight or flight” response. Conversely, the parasympathetic nervous system helps our bodies rest, relax, and recuperate. Often referred to as the “rest and digest” system, it is also known for its “feed and breed” functions.

Constant activation of the sympathetic system can hinder the body’s optimal functioning. This is particularly relevant in discussions about stress and its potential impact on fertility. While stress alone may not directly cause infertility, there is a significant connection between high stress levels and extended time to conceive.

The parasympathetic nervous system is integral to many automatic bodily functions that we might overlook, such as:

• Stimulating salivary glands and initiating salivation, a crucial step in digestion.
• Producing tears to keep the eyes moist.
• Facilitating peristalsis, the movement of food through the digestive tract.
• Releasing bile from the gallbladder and pancreas to aid in digestion.
• Assisting with urination by regulating bladder contractions and relaxation.
• Promoting the movement of waste through the intestines to ensure regular bowel movements.

Chronic stress can disrupt these essential processes, leading to imbalances in daily bodily functions.

Causes of Parasympathetic Nervous System Imbalance

The parasympathetic nervous system (PSNS) is in constant interaction with both the sympathetic and central nervous systems as the body seeks to maintain homeostasis, or balance. At times, these systems may seem to work against each other, while at other moments, they collaborate towards a common objective.

When we experience significant stress, the PSNS works hard to offset the impacts of the sympathetic nervous system. An imbalance in the PSNS can result from various factors, including:

• Persistent stress from work, relationships, or mental health issues.
• Overwhelming responsibilities such as parenting, caregiving, or managing multiple obligations without adequate respite.
• Chronic illness.
• Undergoing significant medical treatments or procedures.
• The loss of a loved one.
• Major life changes, such as moving to a new home.
• Previous or ongoing trauma and abuse.

Understanding these triggers can help in addressing and managing parasympathetic imbalance more effectively.

Chronic Stress and Cortisol

Cortisol, produced by the adrenal glands, is essential for managing stress. However, our bodies can’t produce an unlimited amount of this hormone. After periods of intense stress, it’s crucial for us to have time to recover and restore our cortisol levels. Prolonged stress can deplete our cortisol reserves and manifest in various chronic stress symptoms, such as:

• Elevated blood pressure
• Increased heart rate
• Reduced heart rate variability

What Is Heart Rate Variability?

Heart rate variability (HRV) refers to the fluctuations in the time intervals between heartbeats. A high HRV suggests that your body can effectively manage stress and indicates strong vagal tone. While elevated heart rate or blood pressure are not desirable, a higher HRV is beneficial. Conversely, a low HRV often signals increased stress and reduced adaptability to changes.

Signs of Parasympathetic Nervous System Imbalance

An imbalance in the nervous system may present with one or more of the following symptoms:

• Persistent headaches
• Fatigue or inadequate rest despite sleep
• Frequent illnesses
• Difficulty sleeping or waking up frequently at night
• Emotional fluctuations
• Strong cravings for food, caffeine, sugar, or carbohydrates
• Lightheadedness upon standing
• Digestive issues such as nausea, bloating, or acid reflux
• Irregular bowel movements, including constipation or diarrhea
• Feelings of anxiety or constant tension

How to Enhance Your Parasympathetic Nervous System

Even amidst a hectic lifestyle, there are effective ways to support a balanced nervous system by naturally engaging the parasympathetic nervous system. These techniques are easy to incorporate into your daily routine and can be practiced at home without any cost.

Deep Breathing

Deep breathing is a well-known method for soothing the nervous system. It helps support a healthy vagus nerve and can be particularly effective in reducing stress, especially during challenging moments like being stuck in traffic.

You can try a straightforward deep breathing exercise: inhale deeply through your nose for 5-6 seconds, then exhale slowly through your mouth for 3-4 seconds. Repeat this cycle until you start to feel more relaxed.

Deep breathing can also be integrated into more structured practices, such as yoga.

Alternate Nostril Breathing

Alternate nostril breathing, or nadi sodhana, is a technique that promotes stress relief and balances the nervous system. It is often included in pranayama yoga practices.

Here’s a simple method for practicing alternate nostril breathing:

Use your thumb and ring finger to gently close one nostril, applying just enough pressure to ensure only one nostril remains open.
Inhale deeply through the open nostril for 5-6 seconds.
Slowly exhale through the same nostril.
Switch to the other nostril, repeating the same process.
Alternate nostrils while breathing deeply for a few minutes, as frequently as needed, to help alleviate stress.

Smartphone Detox

Life before smartphones seems almost unimaginable now. They keep us connected through calls, texts, and social media, with research suggesting we spend around 5 hours daily on our devices and check them approximately 85 times each day!

Smartphones also link us to stress-inducing tasks like work emails, medical appointments, and unwelcome calls. This constant connectivity can amplify stress by influencing our autonomic nervous system and heart health.

Even if smartphones don’t always feel stressful, taking a break can benefit our parasympathetic nervous system. A smartphone detox doesn’t need to be an all-or-nothing approach. Consider these strategies:

• Disable all notifications
• Limit or remove apps that cause stress
• Designate specific days to avoid smartphone use
• Refrain from using your smartphone during the first and last hours of the day
• Use blue light blocking glasses or enable “night mode” on your device to reduce blue light exposure in the evening

If you need your smartphone for work, establish clear office hours and adhere to them. Implementing a block schedule can help prioritize your tasks and maintain boundaries.

Yawning

It might seem ironic, but yawning can be beneficial when dealing with stress or fatigue. The act of yawning, which involves a deep inhalation and exhalation, stimulates the vagus nerve and enhances parasympathetic nervous system (PSNS) activity. If you find yourself yawning frequently, it could be a sign of tiredness or a natural response from your body to relieve stress. Embrace the urge to yawn rather than resisting it!

Interestingly, even reading about yawning or witnessing others yawn can trigger the response. I’ve caught myself yawning a few times just while writing this!

Stretching

Exercise can be a double-edged sword for maintaining a healthy parasympathetic nervous system. While regular exercise supports PSNS health, excessive exercise can add stress to the body.

Incorporating stretching into your routine is a simple way to alleviate muscle tension and reduce stress. Options such as yoga, pilates, tai chi, or basic stretching exercises help slow down the body and focus on movement and breathing.

You can follow structured stretching programs or create your own routine with stretches that make you feel good. Whether it’s raising your arms, touching your toes, or any other stretch, find what works best for you. I personally enjoy taking stretching breaks throughout the day, especially when working at the computer.

Hobbies

Engaging in activities that bring you joy can be beneficial for stimulating your parasympathetic nervous system (PSNS)! Even if your schedule is packed, dedicating a few minutes to a favorite hobby can support the vagus nerve. Consider:

• Listening to a cherished song
• Reading a book
• Coloring
• Crafting or creating art
• Taking photographs
• Dancing
• Pursuing handicrafts like crochet, knitting, or painting

Any activity that you love and that brings you happiness can promote a healthy “rest and digest” response in your body.

Final Words

In today’s fast-paced world, relaxation often feels elusive. We frequently find ourselves more stressed, overworked, and overwhelmed compared to previous generations. However, achieving a balanced nervous system doesn’t require abandoning modern life entirely. Instead, it’s about understanding how to activate the parasympathetic nervous system to restore balance and promote well-being.