Understanding Your Nervous System
Have you ever felt your heart race before a big presentation, or noticed how calm and grounded you feel after a walk in nature? These physical and emotional shifts are all connected to your nervous system—specifically, your autonomic nervous system, which has two main branches: the sympathetic and parasympathetic nervous systems.
Understanding these two systems can help you become more in tune with your body, your stress responses, and what it takes to feel calm, safe, and regulated.
The Sympathetic Nervous System: Your “Fight or Flight” Mode
The sympathetic nervous system (SNS) is your body’s built-in alarm system. It's responsible for keeping you safe in the face of danger. When it’s activated, your body gets ready to either fight, flee, or freeze in response to a perceived threat.
How it feels when activated:
Heart racing
Quick, shallow breathing
Muscle tension
Tunnel vision or hyper-focus
Feeling anxious, overwhelmed, panicked, or restless
Trouble concentrating or making decisions
Examples of when the sympathetic system might kick in:
Getting cut off in traffic
Being late to a meeting
An argument with a partner
Public speaking or being in the spotlight
Hearing sudden loud noises
While it might seem like the sympathetic system is something to avoid, it's actually crucial. It helps you respond to emergencies and keeps you alert when needed. The goal isn't to shut it off—it's to make sure it doesn’t stay turned on all the time.
The Parasympathetic Nervous System: Your “Rest and Digest” Mode
The parasympathetic nervous system (PNS) is the calming counterpart. It helps your body slow down and recover after stress. When this system is activated, your body gets the message: You're safe. You can rest now.
How it feels when activated:
Deep, slow breathing
Relaxed muscles
Slower heart rate
A sense of calm or peace
Clearer thinking
Ability to connect, reflect, and be present
Examples of when the parasympathetic system might be active:
Cuddling with a loved one
Practicing deep breathing or meditation
Laughing with friends
Taking a warm bath
Sitting quietly in nature
Sleeping deeply
This system is essential for healing, connection, and mental clarity. It’s where we feel most like ourselves.
Why Both Systems Matter
Both branches of your nervous system are essential—like two pedals on a bicycle. You need the sympathetic system to respond to challenges, and the parasympathetic system to help you recover and recharge. Problems arise when we get stuck in one mode, especially if we live in chronic stress without returning to a regulated state.
How to Shift Into Regulation
The key to nervous system health is learning how to regulate—to notice when you’re activated and practice strategies that help bring you back into balance. Here are some simple ways to activate your parasympathetic nervous system and promote regulation:
1. Deep Belly Breathing
Slow, intentional breaths (especially with a longer exhale) send a signal to your body that you’re safe. Try inhaling for 4 counts, exhaling for 6.
2. Grounding Techniques
Use your senses to anchor yourself in the present moment. Try naming 5 things you can see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste.
3. Gentle Movement
Walking, stretching, or yoga can help discharge nervous energy and invite calm.
4. Cold Water or Temperature Change
Splashing cold water on your face or holding an ice cube can help reset your system.
5. Connection
Spending time with someone who makes you feel safe and seen can naturally bring your nervous system into regulation.
6. Mindfulness or Meditation
Even a few minutes of focused awareness can help shift your body out of fight-or-flight mode.
You are not broken if you feel anxious, stressed, or overwhelmed. These are natural responses from a beautifully designed nervous system trying to protect you. By learning how to recognize and support your nervous system, you can experience more calm, clarity, and connection in your everyday life.
If you’d like support in understanding your nervous system and developing tools for regulation, our therapists are here to help!
