Our nervous system is a marvel of complexity, intricately intertwined with our overall health. Ever noticed how stress and anxiety can wreak havoc on your digestion, sleep, and mood? These common experiences are closely linked to the function of our nervous system. Let’s delve into the “why” behind this and explore simple yet effective techniques to balance your nervous system.
The nervous system consists of various components, but for our focus, we’ll home in on the autonomic nervous system (ANS). This intricate system oversees essential bodily functions like heart rate, respiration, blood pressure, digestion, and even sexual arousal. Within the ANS, we’ll narrow our attention to the sympathetic and parasympathetic nervous systems, which play pivotal roles.
The sympathetic nervous system (SNS) is responsible for the “fight or flight” response. In this state, your heart rate, blood pressure, and respiration increase, while digestive processes are temporarily halted. This is a survival mechanism, where your body directs resources to cope with perceived threats.
On the other hand, the parasympathetic nervous system (PSNS) promotes rest, digestion, and rejuvenation. In PSNS mode, heart rate, respiration, and blood pressure decrease, allowing digestion to function optimally.
To summarize, the SNS prepares your body to respond to stress, diverting resources away from digestion. For many of us, the stressors have become incessant, leaving us trapped in this mode.
So, how do you transition to PSNS mode, allowing for rest, relaxation, and proper digestion? It often comes down to stimulating the vagus nerve, a crucial part of regulating the nervous system. This nerve runs from your brain through your body, ending in the gut.
You can stimulate the vagus nerve through various activities, including:
- Deep breathing
- Singing, chanting, or humming
- Laughter
- Gargling
- Controlled cold exposure (e.g., 30 seconds of cold water at the end of a warm shower)
These are accessible and straightforward techniques that can help you transition from SNS to PSNS mode. For example, after a long and stressful day at work, filled with traffic or crowded public transportation, when you’re ready to relax and enjoy your dinner, consider switching off the news and singing along to your favorite tunes or simply humming. Take a moment to pause, breathe deeply three times before your meal, and savor every bite. Call a friend who brings laughter into your life or watch a funny video online. It doesn’t have to be complicated.
Short, frequent sessions of these activities are more practical and beneficial than occasional, lengthy practices. Incorporating these habits helps you develop stress resilience and enhance your overall well-being when combined with a balanced diet, regular exercise, rejuvenating sleep, and a strong support network.
Remember that while these activities are valuable, they should complement rather than replace professional healthcare. If you’re struggling with stress, mental health, or any health concerns, reach out to your general practitioner, a mental health specialist, or an appropriate healthcare practitioner like a nutritionist or naturopath. Your well-being matters, and seeking professional support is a crucial step toward a healthier you.
