Reducing Stress

What is the Parasympathetic Nervous System?

The parasympathetic nervous system (PNS) is a network of nerves that works to reduce stress and help the body relax. It is often referred to as the body's "rest and digest" state.

The PNS acts as a direct counter to the sympathetic nervous system (SNS), which drives the "fight or flight" response. While the SNS prepares you for perceived danger—dilating pupils, raising blood pressure, and accelerating heart rate—the PNS works to bring you back to equilibrium. It lowers your heart rate, regulates metabolism, and manages resting breathing rates.

The Gas and The Brake

A useful analogy is to think of these two systems as the pedals in a car:

• The Sympathetic Nervous System is the gas pedal. It revs the engine to handle immediate threats or high-performance demands.

• The Parasympathetic Nervous System is the brake. It slows everything down, allowing for recovery, digestion, and calm.

  
  

When the PNS is functioning well, it "downregulates" the system, telling the brain that the danger has passed and it is safe to relax. This communication happens primarily through the vagus nerve, a critical superhighway that sends impulses between the brain and the body.

How to Activate the Parasympathetic System

Increasing parasympathetic functioning is key to managing anxiety and improving long-term health. The attached article from the Hospital for Special Surgery highlights several behaviors that can manually engage this system:

1. Deep Diaphragmatic Breathing Deep breathing is one of the fastest ways to engage the vagus nerve. By slowing your breath and expanding your diaphragm, you signal to your brain that you are safe.

2. Meditation and Mindfulness For some, traditional meditation is effective. For others, it’s about finding a unique way to "decompress," such as reading a book, taking a bath, or listening to music. The goal is to shut off sensory overload and minimize neurological input.

3. Controlled Exercise While high-intensity exercise engages the sympathetic system (to get the heart pumping), the PNS plays a crucial role in regulating that heart rate.

• The Warm-up: Eases the body into movement.

• The Cooldown: This is vital. It gives the body time to transition back to a resting state, preventing the heart rate from staying elevated after the workout is over.

  
  

4. Nature and Laughter Simple activities like nature walks or watching a comedy video can reinforce the PNS. Positive energy and laughter trigger a physiological relaxation response.

How to Test Your PNS Function

You can test your own parasympathetic health using a simple heart rate monitor:

1. Check your resting heart rate.

2. Take a deep breath in and hold it (your heart rate should rise slightly).

3. Exhale slowly.

   
   

If your heart rate drops back down to your resting rate quickly upon exhalation, your parasympathetic nervous system is working well. If it stays high, your body may be stuck in a chronic state of stress or "go-go-go" mode.

https://www.hss.edu/article_parasympathetic-nervous-system.asp#:~:text=There%20are%20many%20ways%20to,what%20helps%20you%20to%20decompress.