The Parasympathetic State - The Key to Healing

In our fast-paced, high stress culture, most of us are living in a sympathetic state (also known as fight or flight) all the time. We may have even become so used to it, that we just think it's who we are, like it's a part of our personality. The more you stay in a particular state, the more the body sees it as normal, and it gets ingrained. In reality, we have become a product of our environment, but we can find our way back to a more balanced state of peace and calm. 

We get there by focusing on our parasympathetic nervous system, which is the system that controls our "rest and digest" state. 

Why is this key?

When our parasympathetic nervous system is active, our sympathetic nervous system is mostly shut down and isn't responding to danger. The parasympathetic state is where healing happens and is the key to digestion. As Hippocrates said, "All disease begins in the gut." When we are stressed all the time, our body prioritizes sending blood to the extremities and to the heart to pump faster and get ready to fight or run to survive. Meanwhile, circulation to the digestive organs suffers and is sub par. When we are stressed, we also produce less saliva and stomach acid to digest our food. This can lead to bloating, longer transit times, feeling excessively full, and can lead to poor absorption of nutrients. 

Ways to Get into a Parasympathetic State

Practice Deep Breathing:

When we are stressed, we tend to take shallow, shorter breaths. This limits our oxygen and will impact our ability to think clearly. Practice taking slow deep breaths while seated and concentrate on the breath. Don't think about the future and what is to come next in your day. Focus on the moment. Your belly should expand when you breathe in, and deflate when you breath out. A lot of us have a tendency to move our shoulders up and down instead, which prevents the breath from going deep and doesn't use the diaphragm in the way that we should. 

Hum

The vagus nerve is the main controller of the parasympathetic system, and comes down from the top of our spine, underneath our ears, and then connects to various parts of the body, including the stomach. Stimulating the vagus nerve helps to put you into a relaxed mood. The vibration of humming is one way to stimulate this nerve and tone it. Hum a tune with your mouth closed while breathing through your nose and see how you feel!

Be in Nature

Nature is naturally soothing. If you sit quietly and listen, it's always buzzing with sounds from the birds, bees, and the wind in the trees. Being out in nature is the quickest way for me to calm down. I love to absorb the beauty and contemplate life, from the vast array of bugs that fill the sky and crawl on and under the ground, to the various colors and textures of the flowers and trees. There's so much to take in. Touching your skin to the ground or a tree is called grounding, or earthing, and also has a legitimate benefit as well. The Earth gives off free electrons that can help to reduce inflammation in our bodies. Studies have proven this, even though it sounds bizarre at first hearing about it! I think it is all part of God's design to keep us in tune with how he created things to be. So take off your shoes and walk barefoot in nature, or touch a tree, and see how it calms you!

Pet an Animal

I have always grown up with animals, mainly dogs, but I have also had several ferrets, a bunny, fish and even parrots! I love animals and their cute faces, puppy dog eyes, cuddles and snuggles, and sweet kisses that melt the heart and cause the body to release oxytocin, a feel-good hormone. Sitting outside or going for a walk with a dog checks off two boxes, and if you hum a tune, you have done three things at once to activate your parasympathetic system!

Limit or Remove the Caffeine

Caffeine is like fuel on the fire of the fight or flight state. It takes a tired body and kicks it into overdrive, causing the overworked, stressed adrenals to work even harder and may lead to burnout. It depletes our bodies of vital minerals, like calcium and magnesium, and increases the production of cortisol, adrenaline, and norepinephrine. It also messes with our blood sugar, especially if consumed on an empty stomach. Make sure to concentrate on getting quality sleep every night, eliminating stress where possible, and to allow yourself appropriate rest to decompress during the day to prevent a dependence on caffeine.

Put the Phone Down and Step Away From the Screens

I don't know about you, but I find that I feel so much more relaxed on the days I forget my phone at home. I don't feel the need to "do something" at lunch, endlessly scrolling my phone. I can just relax and actually taste, smell, and enjoy my food and time away from my computer screen. In a world where you can gain endless knowledge 24/7 and work all night in light (thanks to lightbulbs and bright screens), it can be hard to turn off your thoughts. We live in a culture that defines our value as what we can do, accomplish or know. This often leaves little time for us to just be and rest. Many of us feel like if we aren't busy doing something, we are wasting time or are being lazy. There is nothing wrong with a nap when it's needed, or spending hours outside enjoying the fresh air and just resting. Rest is what we all could use a bit more of. A time to decompress and destress. More than supplements or knowledge on how to heal ourselves, rest is the key to any kind of healing.

I hope you have enjoyed these tips and will implement the ones that seem simple enough and useful to you. Stay parasympathetic!