We’re all familiar with our sympathetic nervous system, our “fight or flight” response. But many of us aren’t as familiar with the parasympathetic nervous system, our “rest or digest” response. There are so many things we come into contact with during the day that can throw us into “fight or flight”! If we want to maintain normal bodily functions we need to intentionally tend to our “rest or digest”. Here are my favorite ways to activate my parasympathetic nervous system
As a reminder: I am not a doctor, nor do I claim to be! Any claims in this article are based on my personal experience and research. Please read my full medical disclaimer before engaging with my content or anecdotes. Also, as a reminder, this post contains affiliate links to certain products and I may earn a small commission (at no extra cost to you!) if you make a purchase based off of my suggestions.
What is the Sympathetic Nervous System?
We have two main divisions of our nervous system: the sympathetic nervous system and our parasympathetic nervous system. The sympathetic nervous system is responsible for our “fight or flight” response. This aspect of our nervous system is activated when we’re under stress and “speeds things up” (similar to the gas pedal on a car). This response will send a distress signal to our brain to prepare us for being able to respond to perceived dangers.
Some of the physical responses controlled by the sympathetic nervous system are:
•speeding up our heart rate
•raised blood pressure
•produce sweating
•dilate pupils
•activate goosebumps
•widen bronchial passages
•production of adrenaline
Our bodies were designed perfectly with a built in “emergency mode” to help us in stressful, life threatening situations. However, our modern lifestyles often hold us in our sympathetic nervous system… even when we don’t need to be. Our brain perceives certain things (action movies, violence in the media, deadlines at work, the need to “feel productive”, overexposure to artificial light etc) as threats.
These perceived threats don’t actually require us to be in fight or flight, yet activate our sympathetic nervous system nonetheless. This overstimulation has been theorized to be the cause of chronic stress, feelings of fatigue, and other psychological diseases of anxiety, depression, destroyed circadian rhythm, endocrine disorders and/or insomnia (to name just a few).
Our sympathetic nervous system was designed to help us yet, in our modern lifestyles, it may be doing more harm than good.
What is the Parasympathetic Nervous System?
The parasympathetic nervous system is responsible for our “rest or digest” response. This aspect of our nervous system is activated when we are feeling calm, stress free and “slowed down” (similar to the brake pedal on a car). This system will send a “relax” signal to our brain – letting our bodies know that it is safe and there is nothing to worry about.
Some of the physical responses controlled by the parasympathetic nervous system are:
•slowing down our heart rate
•decrease in blood pressure
•promotes slow and deep breathing
•pupil constriction
•activation of digestive system
•reduces stress response
•promotion of restoration and healing
The same way that our bodies were created, perfectly, with an “emergency mode”… they were also created, perfectly, with a “no perceived threats? let’s rest” mode. Our parasympathetic nervous system is the aspect of our nervous system that should be activated most of the time. Just as most of us live comfortable lives with little to no real threat of imminent danger or death.
Why Do We Want to Activate our Parasympathetic Nervous System
There are heaps of reasons that we would want to activate our parasympathetic nervous system! First and foremost it’s necessary in order to promote relaxation, recovery/healing and generally our overall well-being. Many of our most important bodily functions (like digestion and our processes of healing and repair) function best when in “rest and digest”.
Generally speaking, we want to activate our parasympathetic nervous system to feel good in our bodies. Here are some other reasons we might want to activate our parasympathetic nervous system:
•stress reduction
•alleviation of physical tension and stress
•to promote heart health
•to support digestive health
•improved sleep
•immune system support
•support our body’s natural recovery and healing
•increased cognitive function
•hormone regulation
•pain management (reduced perception of pain)
My Favorite Ways to Activate my Parasympathetic Nervous System
Being Aligned with My Natural Circadian Rhythm
Our circadian rhythm is our natural biological clock. Aligning with this biological clock can help many of our bodily functions to function. When our body is functioning well, it experiences less stress! This is so important that I wrote an entire article about Why I Aligned my Lifestyle with My Natural Circadian Rhythm (And How You Can, Too)
In Water
From swimming in the sea to floating in a pool to lounging in a lake – when it comes to the water, it’s calming to me. One of my favorite ways to activate my parasympathetic nervous system is by being in water. While a pool will suffice – I find that the ocean is particularly healing. It’s so calming to me that it’s not only one of my favorite ways to activate my parasympathetic nervous system but also one of my favorite spaces and places to feel my feelings.
Breath-Work (Pranayama)
There are so many different types of breath-work that someone can tune into. In order to activate the parasympathetic nervous system I like to do what is called “box breathing”. This is where I inhale, hold the breath at the top, exhale, hold the breath at the bottom – all to the same count (typically of 5 or 6 for me). Something as simple as inhaling and exhaling to the same count can also help to activate the parasympathetic nervous system! You can read more about pranayama techniques here.
Yin Yoga
Yin yoga is a slow, meditative practice that hones in on everything you need to activate the parasympathetic nervous system. A calm environment. Deep breathing. Meditation. Long held stretches. Sometimes I come out of yin yoga so relaxed that I actually feel high! As such, it’s also one of my favorite ways to catch a natural high.
Kundalini Yoga
Where a typical asana (physical) yoga practice tends to the physical body – I like to think of Kundalini yoga as tending to the energetic body. Of course there are physical body benefits but personally I experience the largest benefits of Kundalini internally. Supporting and tending to my energetic body is definitely one of my favorite ways to activate my parasympathetic nervous system. I also believe that the chanting and mudras used in Kundalini send signals to the parasympathetic nervous system that I’m safe and sound.
Spending Time in Nature
Spending time in nature, especially in expansive and open places is another one of my favorite ways to tend to my parasympathetic nervous system. Feeling connected to nature can create a deep sense of calmness and contentedness within. Spending time within nature can help to strengthen that feeling of connectedness.
I like to spend time in expansive places in nature breathing. My practice is to breathe deeply into the expansive space – envisioning my breath filling up as far as the eye can see.
Meditation
Everything about meditation is designed to cater to activating the parasympathetic nervous system. From the deep breathing to the slowing down of thoughts to sitting or laying still. There are heaps of misconceptions about meditation.. so I debunked a few meditation misconceptions and wrote a bit about what meditation looks like for me.
Audible Exhales
This is one of the easiest ways for me to activate the parasympathetic nervous system. All I do is take a big, deep, breath in and exhale it out with a loud (audible) sound. Sometimes the sound is like a “sigh” sometimes its something like a “grunt”, either way – it always feels calming and relaxing.
Taking a Warm Bath
Another way I enjoy water to help activate my parasympathetic nervous system is by taking a warm bath. Feeling held by the water and supported by the warmth is a very relaxing experience!
Getting a Massage
Getting a massage is, hands down, one of my favorite ways to activate my parasympathetic nervous system. I’ve been working with Chynna Andrada for a couple of years now on Ayurvedic massages with an assisted stretch. Being in a safe space, with a safe practitioner, is healing in itself!
However, the massage benefits also help to activate the parasympathetic nervous system. Massages can activate our parasympathetic nervous system by:
•reducing stress hormones
•lowering heart rate
•promoting a relaxation response
•enhancing blood flow
•stimulating the vagus nerve
•release endorphins
•promote restoration and healing
Going to A Spa
Sometimes getting a massage is out of budget but many spas offer day passes to use their other facilities. From the music to the hushed voices of other guests – the environment of spas often promote relaxation! Many of the amenities (pools, saunas, steam rooms, etc) also promote relaxation. Using the facilities, in a calm and quiet environment, is one of my favorite ways to activate my parasympathetic nervous system.
Reading For Pleasure
Nothing sends the signal to my parasympathetic nervous system quite like reading a good fiction novel. The act of reading for pleasure and not to learn or improve myself is one of the most relaxing habits that I have.
Spending Time in Calm Environments
There are many calm environments that can promote the activation of the parasympathetic nervous system. Like the quaint Finnish farm house that I spent an afternoon at, pictured below, for example. Similar to spending time in a spa, these environments provide the conditions that are required for relaxation and stress reduction.
You can also create your home to be a calm environment to support your parasympathetic nervous system! Some ways you can set your home up to activate your parasympathetic nervous system are:
•bring in plants
•declutter and keep your space clean/organized
•use essential oils or aromatherapy
•dim your lights
•use red-light therapy
•keep the temperature comfortable
•decorate with soft colors
•add white noise to reduce outside noise
•decorate with natural elements (wood, stone, bamboo)
•create a technology/cell-phone free space in your home
These are a just a few of my favorite ways to activate my parasympathetic nervous system. There is no “right” or “wrong” way to activate your parasympathetic nervous system! If it’s relaxing and calming – that’s all that matters! What are some of your favorite ways to activate your parasympathetic nervous system?
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