The Autonomic Nervous System
The autonomic nervous system is responsible for the physical response to stress. The autonomic nervous system is divided into the sympathetic nervous system (SNS), and the parasympathetic nervous system (PNS). When the body is stressed, the SNS contributes to what is known as the “fight or flight” response. Most importantly- the autonomic nervous system is an automatic response. It will happen - however we can work to gain more regulation over our nervous system.
The parasympathetic nervous system is part of the autonomic service system known as the “rest and digest” system. It plays a role in heart rate, sexual arousal, digestion, urination, and gastrointestinal activity.
The vagus nerve is a a bundle of nerves leading from the gut through the heart and to the brain. It’s the longest cranial nerve and has communication with every organ.
The main function of the vagus nerve is to power the parasympathetic nervous system. Working to strengthen our vagus nerve can assist to improve our wellbeing, digestion and mood- working on increasing our ease to access rest and digest.
Some of the following strategies may assist with improving vagal tone.
- Breathing: One of the most accessible strategies. Sitting and completing long, slow breaths. Breathing in deeply, holding for one count and releasing.
-Laughter. Laughter releases lots of neurotransmitters which improves vagal tone. Laugh hard and often
-Cold Showers. Cold showers are hard at first, but can assist us to access rest and digest. As you adjust to the cold, the sympathetic nervous system lowers and the parasympathetic system gets stronger directly affecting the vagus nerve.
What strategies have you found helpful to access rest and digest?
References:
American Psychological Association
https://theholisticpsychologist.com/vagus_nerve_a_path-to-healing/