Life has been a lot lately and it feels as if we can’t catch a break.
And aside from recent news and politics, life in general can be a bit overwhelming. Between our responsibilities, daily demands, never-ending emails and to-do lists, as well as our increased interconnectedness via smart phones and social media (which can be nice, but can also leave us feeling like we have to always be on and responding, or like we’re not doing or being enough compared to so-and-so), we have a tendency to get stuck in a heightened sympathetic state, also known as “fight or flight” mode.
Our autonomic nervous system (ANS) is a part of our peripheral nervous system that regulates involuntary physiological processes including heart rate, blood pressure, respiration, digestion, and sexual arousal. There are three divisions of the ANS: the sympathetic (what we call “fight or flight”), parasympathetic (what we call “rest and digest”), and the enteric (which governs the function of the GI tract).
Now, the sympathetic nervous system (SNS) tends to get a bad rap. The SNS is not a negative response, in fact, it’s a response that’s essential to our survival if, one, we really are in a life-threatening situation, or two, we just want to get sh*t done. Because surfing, cross-training, working, and checking things off of your to-do list all require some sympathetic activity.
The issue arises when we get stuck in this sympathetic response. Ideally, a sympathetic response is heightened when we’re under threat or working out or working hard. Then, when that threat passes or the hard work/training is over, the parasympathetic nervous system (PSNS; rest and digest response) steps in to encourage homeostasis, relaxation, and recovery. Healing, digestion, and recovery all happen in this parasympathetic state.
According to this article from Mayo Clinic, “the long-term activation of the stress response system (SNS) and the overexposure to cortisol and other stress hormones that follow can disrupt almost all your body's processes. This puts you at increased risk of many health problems, including anxiety, depression, digestive problems, headaches, muscle tension and pain, heart disease, sleep problems, weight gain, and memory and concentration impairment.”
So, if you happen to feel like you’re overwhelmed, burned out, or constantly stuck in this “fight or flight” mode, it’s probably because you are. But worry not, because there are accessible tools and techniques to support you in regulating your nervous system whenever you need it.
Below are seven ways to support that downshift into more of a parasympathetic state so that you can reconnect, regulate, recalibrate, and recharge. Not only do I practice these regularly (and have felt the effects firsthand), but I also shared some articles and sources to offer more information and insights if you’re curious.
Enjoy, and I hope that this is helpful! Remember that you can’t fight the good fight if you don’t have fuel in the tank ❤️
ONE: Slow, relaxed diaphragmatic/belly breathing.
Respiratory rate is one of the few functions of the autonomic nervous system that we can consciously tap into and play with, and the beautiful thing about the breath is that we take it with us everywhere we go — so nothing special is needed to tap into its power!
Our diaphragm is our primary muscle that sits within the bottom border of the rib cage. When we are stressed, we have a tendency to “stress breathe” using just our upper shoulders and chest. This shallow breathing can cause the diaphragm to go a bit “offline,” resulting in less satisfying inhales (only filling up our lungs about 1/3 of the way) and this feeling of not getting enough air can also feed the stress, making it worse, and continuing the vicious cycle.
So, as we make the switch to a slower, more relaxed breathing pattern, using the diaphragm (it feels and looks like breathing into the belly, hence why it’s often referred to as “belly breathing”), we can create a pause in this vicious cycle. And with this breath not only do we get the diaphragm back “online” (not to mention a chance to relax the shoulders and chest) in order to draw more air into the lungs to nourish and sustain the body, but by breathing with the diaphragm we also stimulate a very well-known bundle of nerves, known as the vagus nerve, that runs from the brain down through the face, the throat, the thorax, passing through the diaphragm, and into the abdomen. When it comes to nervous system regulation, the vagus nerve is a key player because it’s intimately connected to the parasympathetic nervous system, or our “rest and digest” mode. In fact, the vagal nerves make up the main component of the PSNS. And by stimulating these nerves, when can create a bridge of communication with our nervous systems, encouraging a downshift into that parasympathetic, healing, recovery mode.
Note: Turn up the relaxation effect here by slowing down the exhale. Keep in mind that the breath should never feel forced or stressful, but imagine as if you could “deflate” with every breath out.
Sources: Russell, M.E.B., Hoffman, B., Stromberg, S. et al. Use of Controlled Diaphragmatic Breathing for the Management of Motion Sickness in a Virtual Reality Environment. (2014) // Ma X, Yue Z-Q, Gong Z-Q, Zhang H, Duan N-Y, Shi Y-T, Wei G-X and Li Y-T. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. (2017) // Jerath, R., Edry J.W., Barnes V.A., Jerath, V. Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. (2006) // Breit S, Kupferberg A, Rogler G and Hasler G (2018) Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders. (2018)
TWO: Try Restorative Yoga, Yoga nidra, or gentle, “melting” MFR.
As important as movement is for our everyday lives, if you’re feeling burnt out, it’s likely because you are also depleted. It’s kind of like you’ve hit “E” on your internal energy reserves and you’ve got nothing left in the tank. And what do we do when our cars are on E? We fill up our tanks. And it should be the same for us as humans. So if you’re on empty, or feel like you’re just on the verge of empty, instead of trying to push through, what if you took the time to recharge and refill your cup?? This is where doing less comes into play.
Unfortunately, our society has painted “doing less” with labels of laziness or lack of will. But as I’m learning, doing less is sometimes the most powerful thing we can do! Rest is not a reward, it’s an essential practice that fosters balance and sustainability. The goal isn’t to hit “E” and then take rest, it’s to notice when your reserves are getting low and then to use the tools and practices that help you to recharge and refill.
Restorative yoga could also be considered “active relaxation,” and it could be as simple as a supported Child’s Pose (maybe wrapped around a bolster), or Legs Up the Wall, or a Supported Butterfly with pillows/blocks under your knees… The goal isn’t to get a stretch here, but to find a place where you feel supported and can allow yourself to relax. Feel free to stay in the shape(s) for few minutes, or maybe even upwards of 10-15min. This post and this post both highlight some yummy Restorative Yoga postures and practices.
Yoga Nidra, also called “Yogic Sleep” tends to be more of a guided relaxation practice that supports you in settling into a space where you’re not completely awake but you’re also not totally asleep. You can find a variety of free Yoga Nidra offerings online, but my personal favorite practices are all found over on Yoga Medicine Online.
MFR, or Myofascial Release (aka Self-Massage), not only helps to relieve tension and unravel tight muscles and tissues, but when done gently and with a focus on melting in (instead of rolling around), it can also have a positive effect on regulating the nervous system due to mechanoreceptors in the fascia that are connected to the PSNS and that respond specifically to that gentle, melting pressure.
I’m a fan of that gentle, melting MFR for the glutes. To do this you’ll need two therapy balls or tennis balls or even two pairs of rolled-up socks. Laying on your back with your knees bent and feet flat, lift your hips enough to wedge a therapy ball underneath the back of the hips (one under each butt cheek). Slowly lower back down. You can explore and find a good spot by “wagging your tail,” but when you do find a good spot allow your body weight to drop in so that the tissues on the backs of the hips can just melt around the therapy balls. Stay here for a minute or so.
Note: Turn up the relaxation response by pairing diaphragmatic breathing (and maybe a slower exhale) with your Restorative Yoga or MFR practice.
Sources: di Fronso S, Bertollo M. The Thin Line Between Waking and Sleeping in Athletes: A Call for Yoga Nidra in the Sporting Context. (2021) // Danhauer, S.C., Tooze, J.A., Farmer, D.F., Campbell, C.R., McQuellon, R.P., Barrett, R., Miller, B.E. Restorative Yoga for Women with Ovarian or Breast Cancer: Findings from a Pilot Study. (2008) // Yoga Medicine 25-hour Yoga for Athletes Training
THREE: Explore Humming, Chanting, or SINGING.
Remember how I mentioned above that the vagus nerve (the bundle of nerves that makes up the main component of the PSNS) runs from your brain down through your neck through the diaphragm and into the belly?? Well, alongside belly breathing, humming, chanting, and singing are also other great ways to stimulate the vagus nerve and induce that relaxing, “rest and digest” mode.
Check out Brahmari Pranayama (also called Humming Bee or Bumble Bee Breath).
Explore chanting “Aum” or any other mantra that resonates with you.
Turn on one of your favorite songs, or a song that brings you joy, and sing it loud!
To amplify the effects, focus on the vibration in your throat, chest, and belly.
Sources: Kuppusamy M, Kamaldeen D, Pitani R, Amaldas J, Shanmugam P. Effects of Bhramari Pranayama on health - A systematic review. (2017) // Ellis RJ, Thayer JF. Music and Autonomic Nervous System (Dys)function. (2010) // “This Might Be the Simplest Scientific Way to Get Ride of Stress You’ve Ever Heard Of: Basic vocalizing can trigger your parasympathetic nervous system, calming you down.” by Wanda Thibodeaux // “Humming for Your Health: Why humming is so healing & how to do it.”
FOUR: Get outside, barefoot if possible.
There are numerous reasons why getting outside is good for you. One, it gets you up off of your couch or away from your desk and computer. Two, you get to breathe in some fresh air. Three, sunshine feels soooo good on the skin (in moderation) and is linked to better moods, less stress, and more energy. Four, being outside and exposed to the sun (or sunrise or sunset) can be helpful for maintaining our circadian rhythm so that you can fall asleep easily and sleep well through the night (a lot of repair and recovery happens as we sleep!). And five, well at least the final reason I’m going to list here, is that some research suggests (and I think many of our experiences might suggest) that “earthing” or “grounding” or walking barefoot on the earth can support a shift in the nervous system from sympathetic to parasympathetic due to all the reasons above, as well as the fact that the earth hold’s a negative charge and releases electrons, that we can absorb, which has the potential to neutralize free radicals in the body that often lead to inflammation and disease.
Sources: Chevalier G, Sinatra ST, Oschman JL, Sokal K, Sokal P. Earthing: health implications of reconnecting the human body to the Earth's surface electrons. (2012) // Oschman JL, Chevalier G, Brown R. The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. (2015) // “Could walking barefoot on grass improve your health? Some research suggests it can.” Perspective by Carrie Dennett // “Can’t Sleep? Get Some Sun: How sunlight can regulate your circadian rhythm and help you sleep better.” by Allie Volpe for MUD\WTR
FIVE: Chill out with an ice bath or cold exposure.
I’d consider myself pretty new to the world of ice baths, and while the research on ice baths & cold exposure benefits is still relatively young and fairly mixed, I can’t help but believe that something most definitely shifts when you allow yourself to sit with and settle into the uncomfortable cold.
From what I’ve found, and from my experience, understanding, and interpretation of it all, it’s the whole “getting comfortable with being uncomfortable” thing that supports nervous system regulation and fosters nervous system resiliency. Immersing yourself in the cold is definitely shocking and likely to increase that sympathetic “fight or flight” state. But as you sit with the sensations and breathe through them, almost signaling to your brain that this is not a threat, the body is able to equalize as the parasympathetic nervous system takes over to regulate.
I also feel like the shock of the cold helps to pull us out of the chatter in our heads and draws our attention immediately onto the sensations of the body. Present moment awareness can also be helpful for nervous system regulation.
Sticking your hand or face into a bowl of cold/ice water can have a similar effect.
Cold showers can also work too.
If you’re trying an ice bath or cold plunge, from what I’ve found, three minutes is an ideal amount of time to stay. Anything longer than that seems to be counterproductive and risky. Never do ice baths or cold plunges alone!
Sources: Tavares F, Simões M, Matos B, Smith TB and Driller M (2020) The Acute and Longer-Term Effects of Cold Water Immersion in Highly-Trained Volleyball Athletes During an Intense Training Block. (2020) // Jungmann M, Vencatachellum S, Van Ryckeghem D, Vögele C. Effects of Cold Stimulation on Cardiac-Vagal Activation in Healthy Participants: Randomized Controlled Trial. (2018) // McGorm, H., Roberts, L.A., Coombes, J.S., Peake, J.M., Cold Water Immersion: Practices, trends, and avenues of effect (2013). // “Ice Bath 101: Benefits, Research, Tips” by Thomas Wrona for Dr. Kiltz
SIX: Connect with someone you love.
We can’t live without each other. If you’re feeling overwhelmed or burnt out, reach out to someone you love and/or feel safe with. Talk to them about how you’re feeling, if it’s appropriate, cuddle with them, or just simply sit with them and enjoy their company.
According to this article by Dr. Emma Seppala for Standford Medicine, “one landmark study showed that lack of social connection is a greater detriment to health than obesity, smoking, and high blood pressure. On the other hand, strong social connection: leads to a 50% increased chance of longevity, strengthens your immune system(research by Steve Cole shows that genes impacted by loneliness also code for immune function and inflammation), helps you recover from disease faster, and may even lengthen your life!
People who feel more connected to others have lower levels of anxiety and depression. Moreover, studies show they also have higher self-esteem, greater empathy for others, are more trusting and cooperative and, as a consequence, others are more open to trusting and cooperating with them. In other words, social connectedness generates a positive feedback loop of social, emotional, and physical well-being.”
SEVEN: Permission to rest without the guilt.
As I mentioned before, rest is not a reward. Rest is an important ingredient in the recipe of showing up — sustainably — for ourselves and others. And as I also mentioned before, the goal is not to reach burnout and then to rest, the goal is to notice when your tank is getting low and then to take the time to slow down and rest. Despite what society tells you, feeling guilty about resting is only counterproductive! Because feeling guilty is not a nice or nourishing feeling, and that’s definitely not a conducive space for your nervous system to regulate or for healing to occur!
Remember that rest, in and of itself, is essential and productive.