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Today I want to talk about our autonomic nervous system. This is the part of our nervous system that automatically regulates body functions (subconscious). This system is divided into two parts – the sympathetic and parasympathetic. I’m going to refer to these two parts as our gas pedal and our brake pedal.
The Gas Pedal
Maybe you’ve heard of our fight-or-flight response system, or our sympathetic nervous system? This system prepares our bodies for stress (physical or mental) by releasing a bunch of chemicals that prepare us to fight or flee. Think sweaty palms, increased heart rate, sweating, pale or flush skin.
Think of this system as our accelerator, our gas pedal. It deals with stress, typically speeding things up. It’s like driving in the fast lane. Today, we all live in this state way too much. What was designed to be used occasionally (think running from danger) we now use daily and our systems weren’t built to handle that load of stress.
The Brake Pedal
The parasympathetic system, doesn’t get talked about as often. If the sympathetic system is our accelerator, the parasympathetic system is our brake pedal. Known as the “Rest & Digest” nervous system, it helps to conserve energy and bring us into a state of relaxation and well-being. It’s job is to calm and slow things down by moving us into the slow lane.
How Do You Live?
Think about an average day for you. Do you feel you use your accelerator more than your brakes? Do you feel like you live in the fast lane? Or would you say your life is calm, slow moving and low stress? If you’re not sure, here are some Gas Pedal and Brake Pedal activities.
Gas Pedal Activities:
- To-do lists
- Errands
- Meetings
- Using social media
- Juggling kid’s schedules
- Driving in traffic
- Deadlines
- Multitasking
Brake Pedal Activities:
- Singing
- Reading
- Hobbies (gardening, drawing, cooking, knitting, etc)
- Going for a walk
- Yoga or stretching
- Tea or coffee with friends
- Spending time in nature
How balanced would you rate yourself? Do you find you’re a little heavy footed on the gas pedal? Living this way leads to chronic stress, digestive issues, sleep problems, weight gain, anxiety and much more.
The parasympathetic system is where we need to be spending most of our time to prevent illness and feel our best. When this system takes over our heart rates lower, blood pressure drops, digestion improves and hormonal balance is restored. Contrary to the sympathetic system, the more time you spend in the parasympathetic system the healthy you are.
I want to teach you how to apply your brakes and spend more of your day in the slow lane. Done daily, in time your body will reduce the chronic stress you’ve been holding on to.
5 Ways to Drop Into Your Parasympathetic System
1. Belly breathing
Place your hands on your belly and breathe in and out through our nose. Feel the rise and fall of your hands as you inhale and exhale. Sit or lie someplace you won’t be disturbed and take 10 deep, slow belly breaths. Try doing this several times a day. You can even do this in your office, the car, your bed, or in the bathroom while getting ready.
2. Meditation (notice the trend here yet?)
I’ve spoken many times about this. Bare minimum…find a place to sit quietly for at least 5 minutes. Close your eyes and just sit.
3. Yoga
Any type of yoga will drop you into the parasympathetic system because it syncs your breathing with your movements. Whether you like an intense practice or a gentle, calming yin practice, yoga helps reduce stress.
4. Singing
Even for those of us who weren’t gifted with a beautiful voice, this activity activates your Rest & Digest system and calms the body. Bashful? Try singing when you’re alone in your car or while taking a shower. You might feel silly at first, but give it time and before long you’ll be belting out your favorite tunes (and enjoying it!)
5. Massage
Professional massage is wonderful for de-stressing; however, you don’t need to go to a masseuse to gain the benefits of massage. If you have a partner, take turns giving hand, foot, shoulder or scalp massages in the evenings. If you live alone, get a massage ball and gently roll it in areas of tightness. The key is to be gentle and use this as a way to relax and unwind. Practice deep breathing while massaging and you’ll feel blissed out in no time.
Any amount of time you can spend doing these activates will enhance your life and well-being. Remember, life is meant to be enjoyed. It’s hard to be fully present when we are driving in the fast lane…the sooner you learn to ride your brakes, the more rewarding the journey will be. Be patient, be consistent, and enjoy the ride.