Sympathetic and parasympathetic: two terms that are not very well known. Yet they affect our lives more than many of us might suspect. They are parts of the autonomic nervous system, which keeps many of our bodily functions and reactions running. Although they work independently of our will, they can be influenced to some extent. And this shapes how we feel.
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The parasympathetic and sympathetic systems should be in balance
Although the words sympathetic and parasympathetic are related, the difference is huge. They essentially have opposite effects. Ideally, they complement each other and stay in balance. If the parasympathetic system dominates over the long term, the risk of stroke, heart disease or migraines falls. Digestion and the production of gastric juices improve. Mood and the body’s overall immunity are also better.
Sympathetic system
In today’s fast-paced world, however, what is known as sympathetic dominance prevails. We are constantly under stress, which triggers the “fight or flight” response we inherited from our ancestors. It is at moments like these that the sympathetic nervous system dominates, through dopamine, adrenaline and noradrenaline. This is then followed by frequent tiredness.
The sympathetic system and its effects
- faster heart rate and higher blood pressure
- muscle tension
- dilated pupils
- sweating
- dilated blood vessels
🎓 Did you know? It is worth noting that the sympathetic system is not just “the bad guy”. It also gives us energy and enthusiasm. And thanks to it, we are able to survive genuinely dangerous situations.
Parasympathetic system
The parasympathetic system originates in the brainstem, and its greatest concentration is found in the so-called wandering nerve (vagus nerve), which extends all the way to the internal organs and the pelvic area. It is the longest nerve in the body.
The parasympathetic system and its effects
- relaxation and calm
- regeneration
- detoxification
- lower heart rate and blood pressure
- slower breathing
- constricted pupils
- increased digestive activity
- greater urine production
🎓 Did you know? The vagus nerve is also activated in stressful situations where we can neither fight nor flee. In that case, the parasympathetic system causes us to “freeze”.
How to activate the parasympathetic system
There are many ways to activate the parasympathetic system. It switches on as soon as we feel safe. And when that moment comes differs from person to person. However, there are several tried and tested ways to get rid of stress and fear.
Hugging and touch
These release oxytocin, the hormone of love and trust. Connecting with other people and building a social network creates a sense of safety and triggers parasympathetic activity.
Spending time with friends
We feel very comfortable in the company of people who are close to us. Chatting and listening to others also helps activate the parasympathetic system.
Time in nature
What could be more calming than slow-paced nature? It is the perfect opposite of the fast-moving civilisation we live in.
Looking at the horizon
Sometimes all it takes is simply looking into the distance. This is a remnant of our ancestors’ way of life. They had to watch for approaching danger. If there was no predator on the horizon, they calmed down. Today we are not at risk of such an attack, but we often feel uneasy in unfamiliar surroundings. It therefore helps a lot to take a good look around the whole room. That way we reassure ourselves that everything is fine.
Smiling
Even when we do not feel like laughing, simply smiling can lift our mood. This is because it activates the parasympathetic system.
Breathwork
Learning to work with your breath properly is very important. Often, just breathing out deeply is enough. This leads to relaxation. That is why it is a good idea to get into the habit of taking a conscious, deep exhale several times a day and focusing on releasing tension from your shoulders and, in turn, your whole body.
Meditation
Breathwork is also closely linked to meditation. Meditation also relaxes the body and mind, and you find yourself in a safe place inside your own head. Few things can activate the parasympathetic nervous system so reliably. It is an ideal way to get rid of stress and anxiety.
Yoga
Yoga is also linked to slowing down, breathwork and meditation. This type of exercise therefore successfully activates the vagus nerve and is one of the reliable ways to calm down.
Topping up minerals
A varied diet is the foundation of a happy life. When it comes to the parasympathetic system, it is good to have an adequate supply of magnesium.
Washing your face with cold water
It is not yet clear exactly how this activates the vagus nerve, but it works all the same.
💡 Tip: Although the parasympathetic system is autonomic, meaning it works independently of our will, it is worth looking for ways to activate it.
