In the fast-paced world we live in, understanding and managing our body’s response systems is more important than ever. The parasympathetic nervous system (PNS), a critical component of the body’s autonomic nervous system, plays a pivotal role in maintaining balance, reducing muscle tension, and promoting relaxation. This system, working in tandem with the sympathetic nervous system (SNS), helps regulate our body’s involuntary responses to stress and relaxation, ensuring our well-being in a variety of physiological and psychological aspects.
By understanding how to activate the parasympathetic nervous system, you can enhance your quality of life, improve your physical health, decrease anxiety, and achieve a better balance in your daily life. This blog post delves deeper into the functions of the parasympathetic nervous system, its importance, and practical ways to engage the system for optimal health.
The re-origin program has helped hundreds of people reduce symptoms of chronic illnesses by activating the parasympathetic nervous system and priming the body for healing. If you are interested in learning how to do this, join the re-origin program today.
What is the Parasympathetic Nervous System?
The PNS is one part of the autonomic nervous system, which also includes the sympathetic nervous system. The autonomic nervous system itself is a subsystem of the peripheral nervous system, which excludes the brain and spinal cord but includes all other neural elements.1 The PNS helps control the body’s rest and digest response, as opposed to the SNS, which triggers the fight or flight response.
The primary role of the PNS is to conserve energy and restore the body to a state of calm. It activates calming processes in the body, decreases heart rate, and increases intestinal and glandular activity.1 These functions help the body relax, digest food, and recover from the stress responses triggered by the SNS.
The Parasympathetic Nervous System and Neuroplasticity
The parasympathetic nervous system plays a crucial role in the body’s ability to achieve a state of calm and relaxation, which is fundamentally linked to the process of neuroplasticity—the brain’s ability to reorganize itself by forming new neural connections throughout life. Activation of the PNS can lead to reduced stress levels and lower blood pressure, creating an optimal environment for neuroplasticity to occur.2
When the PNS is activated, there is a decrease in the production of stress hormones, which are known to adversely affect the brain’s capacity for neuroplasticity. Chronic stress, mediated by prolonged activation of the sympathetic nervous system, can inhibit the growth and repair of brain cells and reduce the brain’s ability to form new neural connections. Conversely, enhancing parasympathetic activity helps to stabilize internal bodily functions and promotes a state of relaxation, which supports brain health and cognitive function. This connection underscores the importance of managing stress through parasympathetic activation as a means to improve and maintain cognitive agility and overall mental health.3
Why is it Important to Activate the Parasympathetic Nervous System?
Activating the parasympathetic nervous system is crucial for maintaining a balanced autonomic nervous system, which is essential for optimal health and well-being. The PNS serves as a counterbalance to the sympathetic nervous system, which is responsible for the body’s “fight or flight” stress response. Prolonged activation of the SNS can lead to various negative health outcomes, including increased heart rate, high blood pressure, and diminished immune system function.2
The importance of the PNS extends to various physiological and psychological benefits. Physiologically, activating the PNS helps to lower blood pressure, reduce heart rate, and enhance gastrointestinal motility, which aids in digestion and nutrient absorption.2 These functions help to conserve energy and allow the body to “rest and digest,” which is vital after periods of stress or activity dominated by the SNS.
Psychologically, a well-regulated PNS contributes to stress reduction and management by promoting relaxation and recovery. This can lead to improved mood and resilience, reduced anxiety, and better overall emotional health.3 Moreover, PNS activation is linked to reduced production of cortisol, a stress hormone, which, when chronically elevated, can lead to numerous health issues, including chronic inflammation, increased weight gain, and disturbances in sleep and mood.3
Furthermore, the PNS influences the body and digestive system’s capacity to repair and grow new tissues. For example, the vagus nerve, which is a significant component of the PNS, has been shown to play a role in reducing inflammation and promoting healing.4 This connection highlights the broader impact of the PNS in maintaining health and preventing disease by managing the body’s inflammatory responses, crucial for conditions like arthritis and other chronic conditions.4
Activating the parasympathetic nervous system is crucial not only for immediate relaxation but also for long-term health. It helps mitigate the harmful effects of prolonged sympathetic system activation, supports vital bodily functions, and fosters a balanced internal environment conducive to health and well-being.2,3
What Happens if I Don’t Activate My Parasympathetic Nervous System?
Failure to adequately activate the parasympathetic nervous system can have detrimental effects on overall health. When the PNS remains underactive, the body persists in a state of sympathetic dominance—commonly known as the “fight or flight” mode. This chronic activation of the sympathetic nervous system leads to a host of negative physiological and psychological outcomes.
Physiological Impacts:
- Cardiovascular Issues: Chronic SNS activation can cause elevated heart rate and high blood pressure, which are significant risk factors for cardiovascular diseases.2 Prolonged high blood pressure can damage the heart and arteries, leading to heart disease, heart attack, or stroke.
- Digestive Problems: The PNS plays a crucial role in the “rest and digest” process, facilitating digestion and absorption of nutrients. Without its proper function, individuals may experience digestive disturbances such as irritable bowel syndrome, indigestion, or constipation.3
- Immune System Decline: The PNS influences immune system responses. Chronic stress, mediated by SNS dominance, suppresses immune function, increasing susceptibility to infections and slower recovery from illness.2
Psychological Impacts:
- Anxiety and Stress Disorders: An overactive SNS contributes to persistent stress and anxiety. Over time, this can lead to anxiety disorders, depression, and other mental health issues.3
- Sleep Disruptions: Without proper PNS activation, the body may struggle to enter peaceful and restorative sleep stages, leading to insomnia and other sleep-related problems.2
What Stimulates the Parasympathetic Nervous System?
Several techniques can stimulate the PNS effectively. Along with a consistent sleep schedule of 7-9 hours per night and a supportive diet, the following activities can provide stimulation for the PNS:
Deep Breathing Exercises
These deep abdominal breathing exercises can activate the PNS, reducing stress and eliciting relaxation. The physiological mechanism involves slowing down the breathing rate, which can stimulate the vagus nerve.5
Vagus Nerve Stimulation
Activities that directly or indirectly stimulate the vagus nerve, such as singing, humming, or gargling, can enhance PNS activity.4
Moderate Exercise
Gentle physical activities like yoga, tai chi, or qi gong can promote PNS dominance by increasing the body’s relaxation response.5
Mindfulness
Mindfulness practices are effective tools for promoting mental and physical well-being by enhancing the activation of the parasympathetic nervous system. These practices involve paying deliberate, nonjudgmental attention to the present moment, which can help shift the body away from the stress-induced “fight or flight” responses of the sympathetic nervous system and toward the calming “rest and digest” responses of the PNS.5
Laughter
Laughter has been found to increase the release of endorphins, which induce an overall feeling of calmness.6 These biochemical changes not only improve mood but also enhance the body’s stress resilience, further promoting the activities of the PNS.
How Do You Increase Parasympathetic Activation Long-Term?
To enhance the activity of the PNS in the long term, one should incorporate regular habits, such as breathing exercises, mindfulness, laughter, and physical exercise, into one’s daily routine. Other lifestyle changes, such as ensuring adequate sleep, maintaining a balanced diet, and employing relaxation techniques, can also substantially improve the functioning of the PNS.4
Embracing Parasympathetic Activation: A Holistic Approach to a Vibrant Life
By consistently engaging in activities that stimulate the PNS, you improve your physical health and enrich your mental and emotional landscapes. This practice isn’t just a task—it’s a gateway to a more balanced and fulfilling life. Regularly engaging in these techniques to activate the PNS forms a cornerstone of a holistic health strategy, offering a hopeful path to a rejuvenated, vibrant state of being.
Interested in learning more about how your nervous system plays a role in your healing? Join the re-origin program today and learn how activating your parasympathetic nervous system can help you reduce symptoms of chronic conditions.
FAQ
What is the Fastest Way to Activate the Parasympathetic Nervous System?
The quickest method to activate the PNS is through controlled breathing exercises, such as the diaphragmatic breathing technique, which can calm the parasympathetic nervous system and help you feel calm almost immediately.4
What Emotions Trigger the Parasympathetic Nervous System?
Positive emotions such as peace, happiness, and satisfaction can trigger the activation of the PNS, promoting relaxation and reducing chronic stress levels.4
