This month, we’re kicking off a new series on body systems. Throughout our body are networks of interworking parts that perform the functions that make us who we are. And we’re starting at the top! Let’s get to know a little bit about our nervous system!
A System in Several Parts
The nervous system is a massive network of nerves that extend from our brains to every part of our body. Running down the spinal cord and branching out through your organs and extremities, it’s the information highway of your body. It allows your brain to send signals throughout your body for automatic functions like reflexes. It also allows your body to send the brain signals that translate into sensations like pain and pleasure. This system can actually be broken down into two main parts, somatic and autonomic.
You have probably heard the word somatic in “psychosomatic” which refers to conditions that are the result of interactions between mind and body. The somatic nervous system sends signals from the brain to our voluntary muscles, like our arms, legs, and smiles.
For this article, we’ll be focusing on the autonomic system. The autonomic nervous system coordinates all of the involuntary actions our bodies take to keep us going, like our respiration, organ function, and digestion. The autonomic system gets broken down into three more parts, sympathetic, parasympathetic, and enteric.
Enteric
People love to say, “Trust your gut!” That’s pretty good advice. We’re learning that the stomach is like a second brain, packed with neurons. These nerves are part of the enteric system. It functions separately from the others and controls much of our digestion. We’re still only just beginning to understand a lot of how our enteric system plays a role in health beyond basic digestion. Hippocrates said, “All disease begins in the gut,” and more and more, we think he might have been right.
Sympathetic
Think of the vitals your doctor checks when you head in for an appointment. When there’s an abrupt change in these functions, you can look to your sympathetic nervous system. When we enter fight-or-flight, this system kicks into gear, releasing adrenaline, raising your heart rate and blood pressure, and even impacting your digestion. The SNS works hard to keep us safe and steady. But when our stress responses are activated on a frequent basis, it can go into overdrive. As a result, you may experience symptoms like anxiety, panic, and burnout.
Parasympathetic
The parasympathetic nervous system helps us get into “rest and digest” mode. When it’s running the show, it signals to your body that you are safe to slow down. The vital functions we saw ramp up in fight-or-flight mode cool off when we activate the parasympathetic nervous system. It also plays a vital role in sexual activity.
Engaging the Parasympathetic Nervous System
As you probably guessed from our descriptions of each part of the autonomic nervous system, the parasympathetic nervous system is the one we want to engage when we’re working on calming our mind and body. Remember that prolonged stress not only effects the nervous system but has downstream effects on other parts of the body. Just like we may have unintentionally conditioned our brains and bodies to be on high alert, we can also work toward a place of calm. A lower resting heart rate, reduced blood pressure, and improved sleep promote longevity and overall health.
Below, we’re going to outline a few ways you can assist both your mental health and parasympathetic nervous system, but they are only a few. The options are endless. Our personal favorites? Spending a relaxing session in the salt room practicing restorative yoga or receiving a sound bath from Yoga Steph.
Exercise
It may sound counterintuitive to build up a sweat, increase your heart rate, and crank up the dial to relax, but it really works! When you’ve exercised, your body releases endorphins that tell your parasympathetic nervous system to turn on. If you’re dealing with burnout, this may sound exhausting. Start small by taking a walk in your neighborhood. If you’re dealing with a ton of restless, anxious energy and are physically able, then dive right in to some cardio!
Breath Work
There are so many ways to use breath to change your state of mind. Breath work can build heat in the body for a workout, increase sexual arousal, give you a confidence boost before a meeting, or help you fight insomnia at bed time. We recommend trying all kinds of different techniques, but square breathing is a great starting place, especially if you’re dealing with anxiety.
The technique is simple. Breathe in for a count of four. Hold your breath for a count of four. Exhale for a count of four. Hold the empty breath for a count of four. Repeat. As you increase your lung capacity, you can increase the count. The important thing is to make them even. If you’d like to add a spiritual element, you can think of the elements with each breath. You can associate air with the in-breath, inspiration.. Think of fire building heat with the held breath. Visualize water releasing the heat like a wave moving away from the shore on the out breath. Engage the steady silence of earth in the empty breath.
If you’re experiencing acute anxiety, remember that extending your exhale longer than your inhale shifts you toward your parasympathetic nervous system. When we’re anxious, we breathe in quick, shallow breaths. But if we focus on deep breaths, we can overdo the inhale. This technique allows you to find the middle ground.
Legs Up the Wall
You may feel slightly ridiculous getting on the ground when you’re feeling anxious, but it can actually be hugely helpful. Find a wall or door and scooch as close to it as you can. Gently swing your legs up so that they are at a perpendicular angle from your body and scooch all the way against the wall if possible. This sends your blood flow back down from your feet toward your heart and activates rest and digest mode. This is one of many inversions you can try as you expand your portfolio of calming techniques!
Nourishing the Nervous System
In addition to relaxing actions, there are many herbs that can help you to nourish your nervous system. We love Lion’s Mane, a mushroom that promotes brain health. Milky oats, valerian root, and skullcap are other great options. Stop by the apothecary to get more details and find a product that’s right for your nervous system needs.
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