The parasympathetic nervous system (PSNS) is a complex network of nerves in the body that plays a crucial role in regulating our physiological and mental well-being. It relaxes the body after experiencing periods of stress or danger. It is one of the two major divisions of the larger autonomic system: the sympathetic nervous system and the parasympathetic nervous system.
The sympathetic nervous system is responsible for activating the “fight or flight” response when we are faced with danger or stress. Once the threat has passed, the PSNS takes over, allowing us to relax and recover from the stressful event. It’s often referred to as the “rest and digest” system since its primary function is to slow down our body’s activities.
The main function of the PSNS is to regulate and maintain the balance between our body’s internal and external environments. It slows down the heart rate, decreases the production of stress hormones, and increases digestive activity, allowing our body to restore its energy levels. The parasympathetic nervous system also stimulates the release of the hormone insulin, which is essential for regulating blood sugar levels, and the hormone cholecystokinin, which promotes the digestion of food.
There are many benefits of the PSNS. It helps us to relax by slowing down our body’s activities and promotes healthy digestion, improving the absorption of nutrients from food. In addition, the parasympathetic nervous system stimulates the production of endorphins, the “feel-good” hormones that help us to feel relaxed and happy.

Activating the Parasympathetic Nervous System

The PSNS is activated in response to various stimuli, including deep breathing, meditation, and physical activities such as yoga and tai chi. These activities promote relaxation and trigger endorphins release, which helps reduce stress and anxiety. Other stimuli that activate the PSNS include the consumption of food, sleep, and sexual activity. Finally, the endocannabinoid system regulates the parasympathetic nervous system.
There are several ways to activate the parasympathetic nervous system, including:

1. Emotional Freedom Techniques (EFT): EFT is a type of psychological acupressure that involves tapping on specific points on the body while focusing on a particular emotion or issue. This technique is designed to help release emotional and psychological blockages and promote relaxation and well-being.
2. Visualization: Visualization is a powerful technique that can be used to activate the PSNS and promote relaxation. By imagining a peaceful and calming scene, such as a beach or a forest, you can activate the PSNS and reduce stress and anxiety.
3. Do Activities You Love: Engaging in activities that you love, such as reading, gardening, or playing music, can help to activate the PSNS and promote relaxation and well-being. By focusing on the activity and immersing yourself, you can reduce stress and anxiety and promote relaxation.
4. Deep Breathing: Deep breathing is a simple but effective way to activate the PSNS. We slow our breathing rate when we breathe deeply, stimulating the parasympathetic nervous system.
5. Meditation: Meditation is a powerful tool for activating the PSNS, as it encourages mindfulness and relaxation. Research has shown that regular meditation can improve our overall mental well-being.
6. Physical Activity: Physical activity such as yoga and tai chi can help to activate the PSNS by promoting relaxation and reducing stress. These activities can also improve our physical health, enabling us to feel more energized and refreshed.
7. Social Interaction: Spending time with friends and family can activate the parasympathetic nervous system, promoting relaxation and reducing stress. Social interaction can also boost our mood and improve our mental well-being.
8. Eating a Healthy Diet: Eating a healthy and balanced diet provides our body with the nutrients it needs to function, activating the parasympathetic nervous system.

The Parasympathetic Nervous System and Your Mental Health

The connection between the PSNS and mental health is complex and multifaceted. An unbalanced autonomic nervous system occurs when our parasympathetic nervous system doesn’t turn “on” after a threat. This imbalance puts us into a state of dysregulation, and extended periods of imbalance can lead to mental health disorders. Trauma, stress, and anxiety, in particular, can have a negative

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impact on our mental health, leading to a range of problems, including depression, anxiety disorders, and sleep disturbances.
1. Trauma
Trauma is a fixed action network that kicks in during a distressing, serious, or life-threatening event. It can profoundly impact the PSNS, leading to chronic arousal and hyperactivity in the sympathetic nervous system, resulting in anxiety, stress, and fear, even without an immediate threat. Unresolved trauma can also interfere with the normal functioning of the PSNS, leading to digestive problems, sleep disturbances, and other physiological symptoms.
2. Stress and Anxiety Triggers
Stress and anxiety triggers are common causes of PSNS dysfunction. After encountering a stressful event or anxiety trigger, the parasympathetic nervous system downregulates and calms the body. Everyday stress and anxiety triggers include work-related stress, financial problems, and relationship difficulties. These triggers can interfere with the normal functioning of the PSNS and cause a dysregulated nervous system, leading to feelings of anxiety, stress, and fear, even in the absence of an immediate threat.

Activating the parasympathetic nervous system can help regulate our body’s response to stress and anxiety, reducing the production of stress hormones and promoting relaxation. We can help regulate our body’s response to stress and promote mental well-being by activating the PSNS. Regular deep breathing, meditation, physical activity, social interaction, and a healthy diet can all help to activate the parasympathetic nervous system and reduce the impact of stress and anxiety on our mental health. Additionally, a healthy endocannabinoid system is essential for a healthy parasympathetic nervous system.
The parasympathetic nervous system is a complex network of nerves that plays a crucial role in regulating our physiological and mental well-being. Optimizing your parasympathetic nervous system is essential to your overall health. Talk to your primary care provider if you are having trouble with one of your body’s parasympathetic nervous system functions.