How to Turn on The Parasympathetic Response to Calm Anxiety - 22/30

Therapy in a Nutshell16 minutes read

Prolonged anxiety and stress can affect the nervous system's ability to activate and relax, with practical methods available to strengthen the parasympathetic response and promote well-being. Various activities, like laughter, breathing exercises, and movement, can help transition from stress to relaxation, activating the parasympathetic nervous system response and reducing overall stress levels.

Insights

  • The vagus nerve plays a crucial role in regulating bodily functions like heart rate and digestion, influencing vagal tone, which is linked to overall health and well-being.
  • Practical methods such as laughter, breathing exercises, movement, completing tasks, and human contact can activate the parasympathetic response, promoting relaxation and overall well-being by enhancing the body's ability to respond to stress and recover.

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Recent questions

  • How can the parasympathetic response be strengthened?

    By facing fears, completing tasks, and practicing relaxation techniques.

  • What is vagal tone and why is it important?

    Vagal tone is linked to health and well-being, indicating the body's ability to respond to stress and recover.

  • How can movement help transition from stress to relaxation?

    Movement, such as dancing or tense-and-relax exercises, can aid in shifting from stress to the parasympathetic response.

  • How does human contact influence the parasympathetic response?

    Human contact, such as long hugs and eye contact, triggers the parasympathetic response.

  • How can mindful eating impact the nervous system?

    Mindful eating, savoring food, and enjoying meals with others can regulate the nervous system and prevent overeating.

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Summary

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Strengthening Parasympathetic Response for Relaxation and Well-being

  • An imbalance in the nervous system due to prolonged anxiety or stress affects the autonomic nervous system's ability to activate and relax.
  • The parasympathetic response, responsible for calming down, can be strengthened through practical methods.
  • The nervous system has three responses: sympathetic (activating), dorsal vagal (conserving energy), and ventral vagal (parasympathetic).
  • The vagus nerve, crucial for regulating functions like heart rate and digestion, influences vagal tone, linked to health and well-being.
  • Vagal tone, measured through heart rate variability (HRV), indicates the body's ability to respond to stress and recover.
  • The parasympathetic response is triggered by a sense of safety and can be strengthened by facing fears and completing tasks.
  • Laughter, breathing exercises, humming, singing, chewing gum, and shaking off stress are practical ways to activate the parasympathetic response.
  • Movement, such as dancing or simple tense-and-relax exercises, can help transition from stress to the parasympathetic response.
  • Completing tasks and facing fears are essential for activating the parasympathetic response, rather than avoiding stressors.
  • The parasympathetic response can be turned on through various simple practices like laughter, breathing, and movement, promoting relaxation and well-being.

13:01

Emotional release and connection through human interaction.

  • Crying expresses and releases emotion, seeking connection, activating the ventral vagal state.
  • Human contact, like long hugs lasting eight seconds, eye contact, and face-to-face interactions, triggers the parasympathetic response.
  • Shame and lack of eye contact can be stressful, disrupting the nervous system's sense of safety and connection.
  • Mindful eating, eating slowly, savoring food, and enjoying meals with friends can help regulate the nervous system and avoid overeating for comfort.
  • Connecting with nature, through activities like earthing, walking in the woods, or watching nature documentaries, can activate the parasympathetic response and reduce stress.
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