The Autonomic Nervous System (ANS) is the foundation to health and wellness.

The ANS is the control system in your body that acts unconsciously and regulates bodily functions that you do not need to think about such as heart rate, respiration, and digestion. These systems respond physiologically before you know what is happening. Where you send blood is where you send function.

It is comprised of two systems the Sympathetic and Parasympathetic Nervous System.

Parasympathetic – Rest and Digest (calm, happy, relaxed)

Sympathetic – Fight or Flight (stressed, angry, anxiety, worry)

You can only be in one state or the other (your body can’t be in both). In order to heal you have to activate your parasympathetic state for most of the day. The sympathetic state should only be activated during acute stress and not chronically.

Sympathetic Nervous System (SNS): The Fight or Flight Response

SNS Blood to heart, lungs, and muscles (fight or flight)

Emotions: Anxiety, anger, worry, stress, fear

This system should only be stimulated in acute situations. Ex. See a bear in the woods, run away to safety, and calm down.

The SNS sends blood to systems that are essential for survival.

• Stimulation of the SNS:
  • Diverts 80% of blood flow away from your abdomen
  • Decreases stimulation to immune system
  • Spikes blood sugar
• You will never heal if you are fighting stress
• Words, smells, sounds can trigger a stress response in your Limbic brain

If you are in a sympathetic dominant state it will affect all areas of your body:

• You will not sleep well
• You will gain weight
• Your blood pressure will be elevated
• Your blood sugar will be elevated
• Your mouth will be dry
• Your reproductive organs will shut down
• Your immune system shuts down
• Your digestive and detox organ shut down
• Your thyroid function shuts down
• Your libido will be low

Parasympathetic Nervous System (PNS): The rest & Digest Response

PNS Blood to digestive tract (rest, digest, repair, rejuvenate, relaxation)

Emotions: Calm, peaceful, relaxed, happy, resting

State in which healing takes place

Organs and immune system function more optimally when we are in a Parasympathetic state:

• The PNS is operated by the Vagus Nerve, great wanderer, goes from brainstem to organs in trunk
• Blood to organs and digestive tract, dilate
• SLEEP is the most parasympathetic thing you can do
• Take a hint from animals, like your cat or dog, they are often relaxing!

If you are in a parasympathetic state:

• Your body heals
• You can lose weight better
• You will sleep better
• Your blood pressure and blood sugars can normalize
• Reproductive organs can function better
• Your digestion works more effectively
• Your liver will detoxify more efficiently
• Your sex hormones function optimally
• Your immune system is strong and you are able to fight off bacteria, viruses and parasites

Vagus Nerve (Cranial Nerve X or The Great Wanderer)

Your Vagus Nerve is the largest nerve in the PNS and runs from the back of our brain stem and into all your abdominal organs. When activated it can switch your nervous system from the sympathetic state to the parasympathetic state.

How to shift into a Parasympathetic (Healing) State:

• Time in nature
• Be present
• Have fun and play
• Do something you enjoy (hobbies like playing music or painting) • Listen to music
• Grounding
• Journaling
• Nickel breathing (Breath in for 5 seconds, hold for 5 seconds, breath out for 5 seconds)
• Breath in and out through your nose as much as possible
• Adaptogens/Mushrooms
• Stimulate the Vagus Nerve (gargle, hum or sing loudly)
• Heartmath to shift to a state of coherence (state in which your mind and heart are aligned)
• BrainTap
• 4-8-4 breath counts while thinking happy thoughts (breath in for 4 seconds, breath out for 8 seconds, hold for 4 seconds, and repeat)
• Sleep and naps
• Hydrotherapy (hot/cold contrast such as hot to cold shower) • Sauna
• Float therapy
• Craniosacral technique
• Visceral manipulation
• Hugs
• Laughing
• Gratitude
• Meditation
• Pleasant smells
• Allow yourself to experience the motion to determine where it is coming from and direct the emotions instead of letting it control you
• Use a stress ball
• You are the only person responsible for your feelings
• Practice non-judgement with feelings
• Be in the moment
• Spend time in the sun
• Yoga