How To Shift Out of The Sympathetic Nervous System
I’ve recently noticed an inability for people to slow down. Many of us find ourselves constantly in a state of high alert, with our sympathetic nervous system – responsible for the body's "fight-or-flight" response – in overdrive. This chronic activation of the sympathetic nervous system can lead to a variety of health problems, including stress, anxiety, insomnia, and digestive issues.
However, it's essential to remember that our bodies are equipped with a counterbalance to the sympathetic nervous system: the parasympathetic nervous system, often referred to as the "rest and digest" or "feed and breed" system.
Let’s explore practical ways to shift from a sympathetic to a parasympathetic state, to promote relaxation, restoration, and increase overall well-being.
Understanding the Sympathetic and Parasympathetic Nervous Systems
The sympathetic nervous system is activated in response to perceived threats or stressors, preparing the body for action by increasing heart rate, blood pressure, and respiration. This is commonly referred to as the ‘fight, flight, or freeze” response of the body.
In contrast, the parasympathetic nervous system is responsible for promoting relaxation and restoring the body to a state of calm after the threat has passed. This is also known as the “rest and digest” state. It slows heart rate, promotes digestion, and allows for restorative processes such as tissue repair and immune function.
How To Shift From Sympathetic to Parasympathetic States
Deep Breathing Exercises: Deep breathing is one of the most effective ways to activate the parasympathetic nervous system and induce relaxation. Practice diaphragmatic breathing, also known as belly breathing, by inhaling deeply through your nose, allowing your abdomen to expand fully, and exhaling slowly through your mouth. Aim for a slow and rhythmic breathing pattern to engage the parasympathetic response.
Allowing your exhalation to be longer than the inhalation also signals to the body that you are safe, that you can return to the parasympathetic state. This is why breathing is one of the most powerful tools we have when it comes to our well-being.
Mindfulness Meditation: Mindfulness meditation involves bringing your attention to the present moment without judgment. This practice has been shown to reduce sympathetic nervous system activity and increase parasympathetic activation.
Set aside time each day to sit quietly, focus on your breath, and observe your thoughts and sensations without getting caught up in them. The mind may wander, which it loves to do, and this is why we call meditation a practice. During meditation, and any mindful activities, we get to practice returning to the breath, returning to the present moment, all without judgment.
Progressive Muscle Relaxation: Progressive muscle relaxation is a technique that involves tensing and relaxing various muscle groups in the body. By consciously releasing tension from your muscles, you can signal to your brain that it's safe to relax, triggering the parasympathetic response.
Start by tensing a specific muscle group for a few seconds, then release and notice the sensation of relaxation that follows. You can begin at your feet, move up to your legs, hips, abdomen, upper body, arms, and then shoulders, neck and head. You might be surprised how much tension you hold in your jaw and forehead!
Yoga and Tai Chi: Practices such as yoga and tai chi combine gentle movement with breath awareness, promoting relaxation and stress reduction. These mind-body practices have been shown to enhance parasympathetic nervous system activity and improve overall well-being.
Choose classes or routines that focus on slow, mindful movements and emphasize deep breathing and relaxation. If you find that these practices as too “slow” for you, know that that is a great indicator that this is exactly what the body needs to learn how to relax and stay present.
Spending Time in Nature: Spending time in nature has a calming effect on the nervous system and can help shift from a sympathetic to a parasympathetic state.
Take a walk in the park, sit by a lake, or simply spend time outdoors soaking up the sights, sounds, and smells of the natural world. Nature has a way of restoring balance and grounding us in the present moment.
Engaging in Creative Activities: Engaging in creative activities such as painting, writing, or playing music can help stimulate the parasympathetic nervous system and promote relaxation. These activities encourage self-expression, mindfulness, and flow, all of which are associated with increased parasympathetic activation and reduced stress levels.
Being able to express oneself safely is also a signal that the body can move into a parasympathetic state as there is no “threat” to the self.
Social Connection: Connecting with others in meaningful ways can also stimulate the parasympathetic nervous system and promote relaxation.
Spend time with loved ones, engage in conversations, and cultivate supportive relationships that provide a sense of safety and belonging.
Social connection has been shown to have a calming effect on the body and mind, helping to counteract the effects of chronic stress. Social connection has also been shown to have a positive effect on longevity, as many of the longest living persons have strong connections to their families and communities.
Make Time To Take Care of You
Shifting from a sympathetic to a parasympathetic state is essential for promoting relaxation, restoring balance, and supporting overall well-being. By incorporating simple yet powerful techniques such as deep breathing, mindfulness meditation, progressive muscle relaxation, and spending time in nature into your daily routine, you can activate the parasympathetic nervous system and cultivate a greater sense of calm, peace, and resilience in your life.
Remember that consistency and practice are key, so make a commitment to prioritize relaxation and self-care each day, and watch as your body and mind reap the benefits of a balanced nervous system.
And ALWAYS remember to take care of the most important person in your life: YOU.