Everyday Practices to Strengthen the Parasympathetic Response
Most of our bodily functions are governed by involuntary movements like heart rate, blood pressure, urination, perspiration, and digestion. These functions belong to the parasympathetic nervous system (PSNS), a component of the autonomic nervous system. It is responsible for balancing the body’s physiological state by promoting rest, recovery, and energy conservation. Strengthening the parasympathetic response involves simple techniques such as practicing yoga, meditation, and exercise. Additionally, maintaining proper nutrition and avoiding substance abuse can help prevent related problems.
In this guide, we will explore the nature of the parasympathetic response and present the simple yet sustainable habits that help strengthen and activate it. We will also identify signs and symptoms that may indicate a problem with the nervous system.
Understanding the Parasympathetic Response
The parasympathetic response is often referred to as the “rest and digest” system. It is made up of neurons that generate and carry signals through four of the 12 cranial nerves. These signals originate in the brainstem and then travel throughout the body. When activated, it shifts the body from a state of alertness to a state of relaxation. It is also responsible for automatic functions such as digestion, heart rate, sweating, and breathing.
The PSNS works to balance the sympathetic nervous system, which drives the “fight or flight” response. Essentially, it regulates the body after a stressful situation, promoting slower heartbeats and lowering blood pressure. Thus, in a calmer state, the body conserves energy and regenerates cells for healing.
Furthermore, the PSNS constrict the airways, slowing down breathing. It is helpful after rapid breathing. It also regulates the production of mucus in the lungs. Through the vagus nerve, PSNS contracts the abdominal muscles and bladder, pushing food through the intestines. This aids in digestion and urination. Other functions that the parasympathetic nerve affects are constricting the pupils, producing tears, and promoting sexual arousal.
Structure
The parasympathetic nervous system uses the following nerves:
- Oculomotor nerve - Controls eye movement. It constricts the pupils, helping the eyes to focus on close objects.
- Facial nerve - Controls muscles in the face responsible for making various expressions. It also extends to saliva production and affects the sense of taste.
- Glossopharyngeal nerve - Controls the muscles for swallowing, making it partly responsible for taste and saliva as well.
- Vagus nerve - It is the nerve that connects the brain and guts, passing through the neck, heart, lungs, and abdomen. Hence, the vagus nerve regulates heart rhythm, digestion, breathing, and the immune system.
How Strengthening the Parasympathetic System Supports Health
When the brain is stressed, it releases a stress hormone called cortisol, keeping the body on alert. Once the threat has passed, cortisol levels decline and PSNS takes over, relaxing the body and mind. Because of the vital role of PSNS, strengthening it is important to support the overall health. When stimulated, the nerves send a signal to slow down and enter a state of rest and repair. On the other hand, chronic stress can suppress these processes, causing the body to go into overdrive. By boosting the parasympathetic response, it enables the body to recover and maintain optimal function.
An activated parasympathetic system also has positive impacts on cardiovascular health. It not only lowers heart rate and blood pressure but also reduces inflammation and improves circulation. In effect, it helps prevent hypertension and heart disease. Moreover, a healthy vagal tone helps build resilience to stress and chronic illnesses.
Another significant benefit is its efficiency in facilitating smooth digestion and nutrient absorption. In a relaxed state, it stimulates gastric secretions, making the food move properly through the gastrointestinal tract and preventing issues such as bloating, constipation, or indigestion. Lastly, the PSNS also regulates mood and helps decrease anxiety. This can contribute to overall mental well-being and improved immune function.
Daily Habits That Activate the Parasympathetic Nervous System
Incorporating simple but consistent habits into your daily routine can enhance the function of the nervous system. Below are several techniques to activate the PSNS:
- Deep breathing: Allocate a few minutes each day to practice slow and controlled breathing from the diaphragm to reduce anxiety and enhance focus.
- Meditation: Mindfulness techniques like meditation can help restore inner peace and stability by reducing reactivity to stress triggers.
- Yoga: Gentle movements and light stretching not only improve circulation but also reduce muscular tension.
- Exercise: Light cardio exercises can help decrease sympathetic nervous system activity, particularly when it comes to high heart rates. Through gentle exercise, the body produces more endorphins, which alleviate pain and improve mood.
- Massage: Manual strokes on pressure points reduce physical tension.
- Nutrition: A balanced diet and avoiding excessive alcohol consumption prevent damage to the nervous system.
- Aromatherapy: Scents like lavender and chamomile have calming effects.
- Nature: Spending time in a natural setting, such as walking in a forest, garden, or sitting beside a lake, can decrease stress.
- Quality sleep: Establish a consistent bedtime routine and create a calming environment for restorative sleep.
Signs to Know if Your Nervous System Needs Support
When something is wrong, the body often sends a message requiring our attention. The nervous system is mainly in charge of this. Unfortunately, constant work and exposure to stressors can overstimulate the body, pushing it beyond its limits. When the parasympathetic response weakens, symptoms emerge, signalling that the nervous system needs support.
A telling sign of a weakened nervous system is persistent fatigue and low energy. This includes difficulty sleeping or restlessness. Constantly feeling drained, even after a whole night’s sleep, is not normal. When the sympathetic nervous system remains dominant, the “fight or flight” mode is active, and the body cannot get the rest it needs. Furthermore, being easily overwhelmed, anxious, or irritable may indicate difficulty in regulating emotional responses.
Bloating, constipation, and indigestion are also common signs of a damaged vagus nerve. When the vagus nerve is not functioning properly, it is not able to absorb nutrients or control inflammation, thereby affecting gut health. Additionally, unexplained muscle aches and joint pain should be taken seriously and warrant medical attention.
Conclusion
The parasympathetic nervous system or PSNS play a vital role in promoting rest and recovery. It helps regulate automatic body functions, including heart rate, blood pressure, digestion, and breathing. When they are not working normally, it may indicate a serious problem with the nervous system. Individuals may experience fatigue, restlessness, and difficulty sleeping due to chronic stress. Fortunately, there are simple daily habits to help strengthen the parasympathetic response.
If you are experiencing persistent stress-related symptoms, consider speaking with a health professional. At Neurohealth Wellness, our team can guide you through holistic solutions tailored to your needs. Contact us today on (02) 9905 9099or email us at info@neurohealthwellness.com to schedule an appointment. Alternatively, you can book online via our online booking system.
