Have you ever felt you your body is completely out of control? You know reasonably, logically that theres no reason to be this upset? Body shaking, mind racing, heart beating, muscle twitching, sweating, breathing fast, or stomache fluttering? It's likely that you're in "fight or flight" mode, other wise known as the Sympathetic Nervous System. We hear about this all the time on the internet, but what does it actually mean? And how do we counteract these symptoms and remind out body and brain that we are okay, and NOT in any danger.
Back to Basics: The Nervous System
Before we diving in head first to the Sympathetic Nervous System, we need to back up a little and get a reminder of where in the body we are.
A. Central Nervous System (CNS).
-Brain
-Spinal Cord
B. Peripheral Nervous System (PNS)
-All other nerves in the body
Within the Peripheral Nervous System (PNS) There are two nervous systems:
A. Somatic Nervous System
-Involved with voluntary movement and muscles
B. Autonomic Nervous System
-Unconscious movement including internal organs (heart rate, breathing, digestion etc.)
Within the Autonomic Nervous System (this may sound familiar)
A. Sympathetic Nervous System
-"Fight or Flight if our body's response to threats and enable us to mobilize to either flee or fight external dangers.
B. Parasympathetic Nervous System
"Rest and Digest" helps our body relax, and perform life sustaining processes when we feel relaxed and safe. Para and Sympathic counter balance each other, we want them to work in harmony. i.e. Notice danger, get away from danger and return to a relaxed and alert state.
Within the Parasympathetic Nervous System we have 12 Cranial Nerves that exit the brain and each has a specific function and different parts of our head, neck, face and torso.
The Vagus Nerve is our 10th and it regulates several of our autonomic bodily process including GI track/digestion, blood pressure, heart rate, breathing, saliva production, pharynx (throat), tongue and many other vital organs. It is the longest of all the cranial nerves and makes up 75% of the nerves in our parasympathetic nervous system.
That was a lot of anatomy and physiology, so take a minute to run through that and understand the importance of the vagus nerve for our ability to return and maintain a relaxed and healthy state.
Role and Influence of Vagus Nerve
As we can see from our abbreviated look at our nervous system, the vagus nerve is VITAL to our daily functioning. It has the ability to return our body to a relaxed state and assist with healthy functioning. The biggest problem in today's age is that our nervous system and brain doesnt understood that we aren't being chased by lion, tigers or bears anymore. We rarely are in any kind of external threat; we worry about deadlines for work, rising inflation, if our children will get bullied at school or if that weird mole you noticed is cancer or not. While anxiety can be a useful tool for knowing when we need to attend to a need or concern (see here for more info)
When our body is stuck in "fight or flight" mode, it becomes challenging to focus, think clearly, or relax. This chronic activation of the sympathetic nervous system "fight or flight" can lead to heightened anxiety, stress-related disorders, and physical health issues because we are on constant alert. As a therapist, I aim to help clients shift out of this state and into the parasympathetic "rest and digest" mode, where healing and relaxation can occur.
Therapeutic interventions often involve techniques that encourage the activation of the parasympathetic nervous system. By helping clients regulate their nervous system responses, we can reduce symptoms of anxiety and stress, allowing them to feel more grounded and in control.
5 Ways to Switch into the Parasympathetic Nervous System
Belly Breathing: Deep, diaphragmatic breathing signals to your body that it’s safe, slowing your heart rate and promoting relaxation.
Cold Therapy:Â Applying ice to your face or taking a cold shower can stimulate the vagus nerve, helping to shift the body into a parasympathetic state.
Meditation:Â Regular meditation practices calm the mind and reduce the activity of the sympathetic nervous system, fostering a sense of inner peace.
Restful Sleep:Â Prioritizing quality sleep allows your nervous system to reset, making it easier to manage stress and anxiety during the day.
Mindful Movement:Â Gentle exercises like yoga, not only reduces stress but also encourage the body to remain in a parasympathetic state, promoting overall well-being.
Bottom-Line
When our body feel like it's going haywire—heart racing, mind spinning, muscles twitching—our Sympathetic Nervous System is kicking into "fight or flight" mode and is desperately trying to keep you safe. It's our job to differentiate between actual, real threats, external stressors that need attending to (bills to pay etc), and just our body hanging on to old fears. Because our brains sometimes struggle to tell the difference between these we need to regulate our parasympathetic nervous system, via the vagus nerve, to better navigate our world, it's stressors and function in the most relaxed and efficient way possible.
Good Luck!
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