Our bodies play host to a symphony within – the nervous system. It creates harmony among our thoughts, feelings, and actions. But sometimes, stress and anxiety can turn this harmony into chaos, as if members of our symphony began playing from different sheet music.
Luckily, our nervous system works hard to find balance in life's busy moments, just like a zen master calming the mind.
Read on as we learn more about the nervous system's functions and actions you can take to find balance. Let's explore the path to tranquility and zen-like balance.
Nervous System 101
Our bodies function through numerous interconnected processes. Those include the sympathetic and parasympathetic nervous systems. These "automatic" systems operate harmoniously to regulate diverse bodily functions – from heart rate to digestion – with the goal of preserving a delicate equilibrium between activation and relaxation.
These two systems respond quite differently to internal or external cues.
Sympathetic Nervous System (SNS)
The SNS is responsible for the body's fight-or-flight response, which prepares our reaction to stressful or dangerous situations. It increases heart rate, blood pressure, and respiratory rate, while redirecting blood flow to the muscles, dilating pupils, and slowing down digestive processes. These reactions are essential for survival in threatening situations.
Here’s an example: Imagine encountering a wild animal while hiking. Your sympathetic nervous system would activate, increasing your heart rate, dilating your pupils, and releasing adrenaline, as it prepares your body and mind to respond quickly by either fleeing or engaging in self-defense.
While fight-or-flight is essential to survival, that’s not a state of mind or body that we want to find ourselves in frequently, or for extended periods of time. We’re likely to be mentally happier and physically feeling better when we’re relaxed – during our moments of zen.
Parasympathetic Nervous System (PNS)
The PNS triggers the 'rest and digest' response, triggering functions in your brain and body that encourage relaxation and recovery. It conserves energy by slowing heart rate and breathing, by promoting digestion for nutrient absorption, while restoring equilibrium and facilitating repair.
Consider this scenario: During a serene meal with a friend or partner, the PNS is active, prompting digestive enzyme release, enhancing blood flow to the digestive system, and optimizing nutrient absorption. There’s no need for fight-or-flight. You feel relaxed, calm, and at ease as you enjoy a delicious meal and conversation.
Rest And Digest: A Recipe For Wellness
The rest and digest state induced by the parasympathetic nervous system is vital for our emotional state and overall health. It allows our bodies to recover, repair, and maintain balance.
This part of our nervous system works to foster:
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Emotional Well-being
Activation of the PNS promotes relaxation, reduces anxiety, and enhances mood, leading to a greater sense of emotional well-being.
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Digestive Health
The PNS facilitates proper digestion, absorption of nutrients, and elimination of waste, ensuring optimal functioning of the gastrointestinal system.
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Organ Function
The rest and digest state supports the efficient functioning of vital organs, such as the heart, liver, kidneys, and lungs, promoting longevity and overall health.
Activating the Parasympathetic Nervous System
Activating the PNS is crucial for overall well-being and stress reduction. And, yes, you can be proactive in pursuing your Zen. Harnessing the power of the PNS is as simple as A, B, C.
A - Activate the Body
Activities like yoga, tai chi, or leisurely walks help calm the mind, reduce stress, and stimulate the PNS response.
B - Breathe Deeply
Engaging in slow, deep breathing sends a signal to the body to relax and activate the PNS response. Pro tip: While practicing your breathing, focus on a deep inhale followed by a slow, extended exhale. Did you feel how your muscles naturally release a little more tension with each breath?
C - Calm & Collect
Practices such as mindfulness and meditation promote relaxation, reduce stress, and encourage the activation of the PNS. Shut out the noise, quiet your mind, and allow your body and mind to relax.
When Lifestyle Changes Aren’t Enough
Incorporating external support alongside healthy lifestyle practices can yield profound benefits. Consider these options to nurture and strengthen your parasympathetic nervous system:
- GABA: Gamma-aminobutyric acid (GABA) is a neurotransmitter produced in the brain to encourage relaxation and help diminish anxiety by impeding brain activity. Carefully formulated supplements are available and are designed to elevate GABA activity.
- Adaptogens: This category of nutrients adapts to the body's requirements, aiding it in managing stress without causing overstimulation or sensory suppression. Notable examples include natural plants and herbs like ashwagandha, rhodiola rosea, and ginseng.
- Nootropics: A group of substances dedicated to enhancing cognitive functions, nootropics encompass compounds such as caffeine and L-theanine, which can be found in tea.
Zen is not a myth or a mystery. It may feel fleeting at times amidst life’s many wild moments, but by practicing some of what we’ve explored today, you can find more zen in your life.
Achieving a harmonious balance between the sympathetic and parasympathetic nervous systems is crucial for a vibrant and fulfilling life. Through a combination of lifestyle adjustments and supplementation, you can achieve a more harmonious state of equilibrium, drawing closer to the essence of zen in your mind, body, and spirit.
