Sympathetic vs. Parasympathetic Nervous System
Finding calm beneath the branches – taking a moment to breathe and reconnect with yourself.
Have you ever noticed your heart racing when you're stressed or felt a sense of calm after a deep breath? That’s your nervous system at work!
Let’s explore the two major players in your body’s stress response: the sympathetic nervous system and the parasympathetic nervous system. Here are some terms so you can better understand how to manage stress and feel more in control of your reactions.
From stress to calm: Your heart reflects your nervous system at work. In moments of stress, your heartbeat races, but with relaxation, it slows, signaling your body to rest and recharge.
The Sympathetic Nervous System: The Gas Pedal
Think of the sympathetic nervous system (SNS) as your body’s “gas pedal.” When you're faced with a stressful situation—like a tight deadline, a tense conversation, or even a barking dog—your SNS jumps into action. It’s designed to help you survive by preparing your body to fight, flee, or freeze. This is often called the “fight-or-flight” response.
Here’s what happens when the SNS is activated:
Your heart rate speeds up to pump more blood to your muscles.
Your breathing becomes quicker to bring in more oxygen.
Digestion slows down because your body prioritizes dealing with the immediate threat.
While this response is incredibly helpful in emergencies, your body can’t tell the difference between a real-life threat (like a bear chasing you) and modern-day stressors (like an overflowing inbox or many texts you haven’t responded to). When the SNS stays active for too long, it can lead to chronic stress, which impacts your physical and mental health.
The Parasympathetic Nervous System: The Brake
Now let’s meet the parasympathetic nervous system (PNS), the “brake” to your SNS gas pedal. This part of your nervous system is responsible for helping you rest and recover after a stressful event. It’s often referred to as the “rest-and-digest” system because it calms your body down and helps it focus on essential functions like digestion, healing, and relaxation.
When the PNS is activated:
Your heart rate slows down.
Breathing becomes deeper and more regular.
Your body can digest food and repair itself.
Imagine the sense of relief you feel after a deep sigh or a warm bath—those are moments when your PNS is at work, helping you feel safe and calm.
Stress and Balance: Why It Matters
Stress isn’t inherently bad. A little bit of stress can motivate you to prepare for a presentation or dodge a dangerous situation. However, the key to good mental health is balance. You need both systems to work in harmony. If your SNS is always “on,” your body doesn’t get a chance to recharge, and over time, this can lead to burnout, anxiety, or even physical illness.
Sometimes, all you need is a deep breath to reset your mind and body. It’s a simple act, but it has the power to ground you in the moment and bring calm. Take a breath, you've got this.
How to Engage Your Parasympathetic Nervous System
The good news is that you can intentionally activate your PNS to help manage stress. Here are some simple, therapist-approved techniques:
Deep Breathing
Try taking slow, deep breaths. Breathe in through your nose for two counts and exhale through your mouth for four counts. This signals your body that it’s safe to relax.Progressive Muscle Relaxation
Tense and release each muscle group in your body, starting from your toes and working up to your head. This reduces tension and helps your brain shift gears.Spending Time in Nature
A walk in the park or simply sitting in the sunshine can calm your nervous system and reconnect you with the present moment.Mindfulness and Meditation
Practicing mindfulness, even for a few minutes a day, can train your brain to stay in the moment and reduce overactivation of the SNS.Social Connection
Spending time with supportive friends or family can naturally soothe your nervous system, helping you feel safe and cared for.
Taking just a few minutes each day to be present can transform your mindset and calm the chaos. Mindfulness isn’t about perfection—it’s about showing up for yourself and finding peace in the now.
Do you want support to implement these strategies?
Not sure how to implement this or still feeling stress, be in touch. I am here to help you. Contact me to schedule a free consultation session.
