Does stress sometimes feel like your companion? It’s no wonder that in today’s fast-paced and chaotic world, it feels like a common companion for many people. But do not fret – our bodies possess a remarkable mechanism to counterbalance stress, and it’s called the autonomic nervous system. Within this system, the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS) play significant roles. Join us as we explore the importance of the SNS and PNS for stress-management and strategies to activate the PNS and achieve a state of balance!

Understanding the Autonomic Nervous System

Your autonomic nervous system regulates involuntary bodily functions. It is is divided into two branches: the SNS and the PNS. The SNS prepares the body for “fight or flight” responses during stress or perceived threats. On the other hand, the PNS promotes a state of relaxation and restoration.

The Impact of Chronic Stress

There’s no way to dodge stress. When chronic, stress has harmful, adverse effects on our physical and mental well-being. When the SNS dominates, you may experience increased heart rate, elevated blood pressure, shallow breathing, and heightened anxiety. And, over time, this state of chronic activation is detrimental to our health –  and it does not discriminate, whether that be cardiovascular health, immune function, or overall quality of life.

Activating the Parasympathetic Nervous System

To counterbalance the effects of chronic stress and restore balance, activating the PNS is a useful tool to tap into. Activate the PNS and promote relaxation with these strategies:

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1. Deep Breathing Exercises: Deep breathing exercises, such as diaphragmatic breathing or box breathing, help activate the PNS. To promote relaxation and reduce levels of stress hormones, focus on slow, deep inhalations and exhalations.
2. Mindfulness and Meditation: One of the ways mindfulness and meditation work their healing magic, is through shifting the body’s stress response with PNS activation. Set aside a few minutes each day to sit in a quiet space, focus on your breath, and experience what it’s like to just ‘be present’. This practice promotes relaxation and helps manage stress.
3. Engage in Physical Activity: Regular exercise, particularly activities like yoga, tai chi, or gentle stretching, can also activate the PNS. These exercises combine movement with deep breathing and mindfulness, to promote relaxation and reduce stress.
4. Connect with Nature: It is no doubt that spending time in nature has a calming effect on the body and mind. So, with this in mind, take a walk in a park, go hiking, or simply sit in a garden and immerse yourself in soothing sights, sounds, and scents of the natural world. Nature exposure can activate the PNS and reduce stress levels.
5. Practice Gratitude: Cultivating a mindset of gratitude can shift your focus from stress to appreciation and optimism! To reap the benefits, take a few moments each day to reflect on things you are grateful for and repeat positive affirmations.
6. Engage in Relaxation Techniques: There are several other relaxation techniques that you can tap into to help activate the PNS system. For instance, you can try progressive muscle relaxation, guided imagery, or aromatherapy. These techniques can activate the PNS, reduce muscle tension, and add tranquility into your day-to-day.
7. Prioritize Restful Sleep: Adequate and quality sleep is essential for activating the PNS! It is also a must-have in terms of stress-recovery. Establish a consistent sleep routine, create a comfortable sleep environment, and practice relaxation techniques before bedtime to improve your sleep quality. For more sleep tips, read “Better Rhythms for Better Sleep” or check out Dr. Lipman’s book, “Better Sleep, Better You.”
8. Foster Social Connection: Maintaining healthy relationships and social connections provides emotional support and activates the PNS. Spend time with loved ones, engage in meaningful conversations, and participate in social activities that bring you joy!

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It’s reassuring to know that we possess the tools to restore balance and take more control over 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 to prioritize stress reduction each day!