Does stress feel like your companion sometimes? No wonder it’s become a common companion for many in today’s fast-paced, chaotic world. But don’t worry – our bodies have a remarkable mechanism to balance stress, and it’s called the autonomic nervous system. Within this system, the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS) play an important role. Join us as we explore the importance of the SNS and PNS in stress management, as well as strategies to activate the PNS and achieve a state of equilibrium!
Understanding the Autonomic Nervous System
Your autonomic nervous system regulates involuntary body functions. It is divided into two branches: the SNS and the PNS. The SNS prepares the body for the “fight or flight” response in times of stress or perceived threat. The PNS, on the other hand, promotes a state of relaxation and recovery.
Effects of Chronic Stress
In today’s world, there is no escape from stress. Chronic stress can have detrimental negative effects on our physical and mental health. When social networking dominates, you may experience increased heart rate, elevated blood pressure, shortness of breath, and heightened anxiety. And, over time, this chronic state of activation is detrimental to our health – whether it’s cardiovascular health, immune function, or overall quality of life, it’s all the same.
Activating the Parasympathetic Nervous System
To counteract the effects of chronic stress and restore balance, activating the PNS is a useful tool. Activate the PNS and promote relaxation with the following strategies:
- Deep Breathing Exercises: Deep breathing exercises, such as diaphragmatic breathing or box breathing, can help activate the PNS. To promote relaxation and lower stress hormone levels, focus on slow, deep inhalations and exhalations.
- Positive Thinking and Meditation: One of the ways positive thinking and meditation work their healing magic is to change the body’s stress response by activating the PNS. Set aside a few minutes each day to sit in a quiet place, focus on your breathing, and experience what it feels like to “live in the moment. This practice promotes relaxation and helps manage stress.
- Participate in physical activity: Regular exercise, especially yoga, tai chi, or gentle stretching, can also activate the PNS; these exercises combine movement with deep breathing and positive thinking to promote relaxation and reduce stress.
- Getting close to nature: There is no doubt that spending time in nature has a calming effect on both the mind and body. So with that in mind, go for a walk in the park, go for a hike, or just sit in the garden and immerse yourself in the soothing sights, sounds, and smells of the natural world. Exposure to nature activates the PNS and lowers stress levels.
- Practice Gratitude: Cultivating a mindset of gratitude can shift your focus from stress to gratitude and optimism! To reap the benefits, take a moment each day to think about what you are grateful for and repeat positive affirmations.
- Engage in relaxation techniques: There are a number of other relaxation techniques that can help activate the PNS system. For example, you can try progressive muscle relaxation, guided imagery, or aromatherapy. These techniques can activate the PNS, reduce muscle tension, and add serenity to your daily life.
- Prioritize Tranquil Sleep: Adequate and high-quality sleep is essential for activating the PNS! It is also essential when it comes to stress recovery. Establish a consistent sleep routine, create a comfortable sleep environment, and practice relaxation techniques before bed to improve your sleep quality. For more sleep tips, read “Better Sleep Rhythms” or check out Dr. Lipman’s book “Better Sleep, Better You”.
- Cultivate Social Connections: Maintaining healthy relationships and social connections provides emotional support and activates the PNS. Spend time with the people you love, have meaningful conversations, and participate in social activities that bring you joy!
It is comforting to know that we have the tools to restore balance and better control our stress response. By understanding ways to activate the parasympathetic nervous system (PNS), we can consciously engage in practices that promote relaxation and reap the benefits. So let’s take a moment each day to prioritize stress reduction!