Parasympathetic Nervous System - What is it and why does it matter?

Life can sometimes feel overwhelming. The physical, emotional, and mental changes of becoming a mom, or changes of evolving as a busy woman may leave you feeling pulled in many directions, and finding ways to stay calm, grounded, and present may feel challenging. This is where understanding and tapping into the parasympathetic nervous system (the body’s natural way of restoring calm and balance) comes in, offering you the support you need during stressful moments.

The causes of a dysregulated nervous system can come from various aspects of life, and it might show up in ways you don’t expect. It can manifest as depression, anxiety, insomnia, or even gut issues. If you’re experiencing any of these, know that you’re not alone, and you’re in the right place. In this blog, we’ll explore practical tools that can help you activate your parasympathetic system, so you can feel more centered and resilient as you navigate life.

What is the Parasympathetic Nervous System?

The parasympathetic nervous system is part of your body’s autonomic nervous system. While the sympathetic nervous system triggers the fight-or-flight response during stress, the parasympathetic system is responsible for calming your body down. Often referred to as the "rest-and-digest" system, it helps slow your heart rate, lower blood pressure, and promote relaxation, allowing your body to heal and recover.

Activating this system can be incredibly beneficial in any time of stress. By intentionally tapping into it, you can guide your body and mind into a state of calm, reducing stress and supporting your overall well-being.

Here are some of our favorite parasympathetic tools to help you find calm, balance, and relief:

1. Mindful Breathing to Shift Into Calm

One of the simplest ways to activate your parasympathetic nervous system is through deep, mindful breathing. When you’re anxious or overwhelmed, your breathing often becomes shallow and rapid, which keeps your body in a stressed state. Deep breathing, however, sends a signal to your body that it’s safe to relax.

How to use it:  

Place a hand on your belly, and inhale deeply through your nose for a count of four, letting your belly rise. Hold for a count of four, then exhale slowly through your mouth for a count of six. Repeat this for a few minutes. This gentle practice can help reduce stress and bring a sense of calm, no matter what stage of life you're in.

2. Anchoring Calm with Positive Memories

When life feels overwhelming, reconnecting with positive emotions can make all the difference. By associating a physical action with a positive memory, you can return to that sense of calm whenever you need it.

How to use it:  

Think of a time when you felt peaceful and relaxed, whether it was a quiet moment or a joyful experience. Hold that memory in your mind, feeling all the feelings of it, while placing a hand on your heart. The next time you feel stressed, repeat this action to help reconnect with that calmness and peace.

3. Nature Walks for Grounding

Life and motherhood often ask a lot of you physically and emotionally. A nature walk is a wonderful way to reconnect with yourself, release tension, and allow your parasympathetic system to help you relax.

How to use it:  

Find a peaceful outdoor spot that brings you calm, whether it’s a nature trail, a park, or your backyard. Take off your shoes if possible to connect with the earth. Notice what you see, hear, and feel as you walk. Bringing awareness to the present moment can help ground your mind and body, relieving stress.

4. Visualization for Relaxation

Visualization is a powerful tool for calming your mind and body. By imagining a peaceful place, you can help shift yourself into a parasympathetic state, even in the midst of life’s challenges.

How to use it:  

Close your eyes and imagine yourself in a safe, calm place. Anywhere you feel safe, perhaps a beach, a forest, or your favorite cozy spot. Focus on the sensory details: What do you feel, hear, and smell? As you immerse yourself in this peaceful scene, notice how your body responds, and allow the tension to melt away.

Why These Tools Matter

Stress is a natural part of the process of life, whether you're expecting, navigating the demands of life, or healing postpartum. By activating your parasympathetic nervous system, you can create small pockets of calm amidst it all. These tools offer moments of self-care, helping you feel grounded and resilient, no matter what life brings.

Biggest Takeaway: Embrace Your Calm

Life, pregnancy, and motherhood can sometimes feel overwhelming. And what if they also offer opportunities for growth and beauty? By taking time to slow down, breathe, and use these parasympathetic tools, you can reduce stress and create a space of calm for yourself. Caring for your mental and emotional well-being is just as important as caring for your body, isn't it? By doing so, you’re not only supporting yourself, you're also creating a more peaceful environment for those around you.

Trust yourself. You’re doing an amazing job. You’ve got this.

Not sure where to start? We’re here to help you feel more confident and empowered every step of the way. Reach out to us at hello@modernwellnesscollective.com to discover how we can support you on this incredible path!