Discover how it works and techniques to regulate it.
The nervous system is the main communication channel of our body and governs everything we do and feel, from how we perceive the world to how we react to it.
Lately the nervous system has gained much popularity in the wellness world, being addressed by multiple experts internationally in order to help us improve our quality of life mentally, emotionally and even physically. Now, why is it so important to understand our nervous system and learning how to regulate it?
Getting to know our Nervous System
The nervous system is a huge and complex network that includes the brain, the spinal cord and all the nerves of the body. By itself, it has more than 100 billion neurons through which information can travel at a speed of up to 432 km/h (199 mph).
Within the autonomic nervous system, the sympathetic and parasympathetic nervous systems are key to understanding how our body responds to stress and the ways in which we can achieve states of greater calm and relaxation.
Sympathetic Nervous System:
The sympathetic nervous system is the one we probably know and experience the most nowadays. It is responsible for activating the “fight or flight” response, which consequently creates multiple bodily reactions in order to respond to stress or danger in our environment.
Some effects on the body include:
Increased heart rate: Prepares the heart for major blood flow
Pupil dilation: Improves vision in emergency situations
Release of adrenalin and noradrenalin: Increase alertness and energy
Inhibition of digestion: Diverts blood to the muscles and brain
Muscle activation: Enables a rapid physical response
Collectively, all these bodily activations are crucial for survival as they allow us to increase our state of alertness and optimize our physical and mental capacities to respond quickly to dangerous situations.
Today, we face the problem of living under constant stress—whether from work, family, or even the city itself. As a result, our sympathetic nervous system is constantly activated in situations even if it's not needed. Over time, this constant activation can have detrimental effects on our body, leading to wear and tear, especially on our nervous system.
Parasympathetic Nervous System:
The parasympathetic nervous system on the other hand, is activated to promote relaxation and recovery known as “rest and digest” or “rest and digest”.
Effects on the body:
Decreased heart rate: Allows the heart to relax
Pupil contraction: Reduces light entry and promotes relaxation
Digestive stimulation: Increases activity in the digestive system, promoting the absorption of nutrients
Promotion of repair in the body: Facilitates healing and regeneration
Overall, the parasympathetic system is essential for restoring balance and relaxation, especially after a high level of stress and activation of the sympathetic system. We can think of the parasympathetic system as the key to achieving states of deep calm, stillness and pleasure as well as the key to achieving a greater state of long-term health and well-being.
How to activate our Parasympathetic Nervous System?
Deep Breathing: Slow and deep breathing stimulates the vagus nerve, which activates the parasympathetic system.
Meditation and Mindfulness: Essential to calm the sympathetic nervous system (“fight or flight”), promote relaxation and have more relaxed responses to stress.
Moderate Exercise: Activities such as yoga and tai chi promote a balanced response between the sympathetic and parasympathetic systems and release neurotransmitters such as endorphins that produce joy and happiness.
Time in Nature: Spending time outdoors and in tranquil environments helps reduce stress and activates a sense of calm, stillness and well-being.
Sleep: Good sleep is essential for the nervous system to repair itself and maintain its balance. Good sleep helps to consolidate memory and regulate emotions.
Balanced Nutrition: Eating a diet rich in nutrients, such as omega-3 fatty acids and B vitamins, supports the health of your nervous system.
Co-Regulation: Having interactions with people where you both achieve a balanced emotional state either through exercising together, yoga or just each other’s company.
Physical Contact: A hug for several minutes or a caress can have a great impact on regulating the nervous system, lowering stress levels and increasing emotional well-being.
Even though stress often feels like an unavoidable part of our lives, there are multiple ways in which we can return to a state of stillness and calm. By understanding that our body has all the tools it needs to achieve balance, we can more effectively manage stress.
Understanding our reactions to stress and its impact on our body enhances our self-awareness. This knowledge enables us to choose the best techniques to regulate our nervous system, which in turn helps us manage our emotions and mental state more effectively.
If you're curious about achieving holistic and lasting wellness, join us at our next Emblematic Experience retreat from September 26-29. There, you'll learn from Dr. Joyce Braverman, a renowned expert in health and wellness. We'll dive into daily routines, effective exercises, beneficial supplements, and much more.
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