Our lives are comprised of many ups and downs, which can be compared to the waves on the surface of the ocean. Sometimes they are small and manageable, and at other times, so huge and scary that we can literally fear for our very existence.
On occasion, there may be a defining incident or a series of issues that push us to the very limits of our ability to cope on a day-to-day basis. At this point, our nervous system has reached overwhelm, and even the smallest thing can push us over the edge.
It could be that the innocent request of an unsuspecting family member or co-worker is enough to make us react in a way that is completely out of proportion to the perceived demand placed on us.
We may experience a whole spectrum of emotions and sensations coursing through our bodies. These can eventually become completely overwhelming, causing us to feel out of control, wanting to get angry or run away; or we may feel shut down and unable to engage with those around us.
Whatever the outcome, the point is that the healthier option for us is to act on these emotions and sensations before they take over the daily running of our lives and reduce our capacity to be present and enjoy life.
How our nervous system works
The Autonomic Nervous System controls involuntary functions – activities that happen without conscious control. Some examples of this are our heart rate, blood pressure, respiration and digestion. The ANS also controls pupil size and glandular secretion.
It has two main parts, the Sympathetic Nervous System, or SNS, which is ultimately responsible for the “Fight or Flight” impulse, and the Parasympathetic Nervous System, or PNS, which controls our “Rest and Digest” state. The reality is that during the day, our nervous systems constantly fluctuate between these two systems, to varying extents depending on the circumstances.
Problems can occur when the nervous system becomes under-resourced, leaving us unable to move smoothly between the two states throughout the day
- The function of the SNS or “Fight or Flight” system is to prepare the body for stressful, emergency or energy-demanding situations.
- It raises the heart rate and increases blood flow during times of stress, and dilates the bronchi in the lungs to increase oxygen intake.
- Blood vessels are constricted in the skin and the gut, and dilated in the muscles, as blood is redirected to the essential organs.
- The pupils dilate, improving distance vision to help detect danger.
- The digestive system inhibits peristalsis and secretion, conserving energy for the muscles to act if required.
- Sweat glands are stimulated to cool the body, and the adrenal medulla releases cortisol and adrenaline to boost alertness, heart rate and metabolism.
- The bladder wall relaxes, and the urinary sphincter contracts to inhibit urination.
The main function of the PNS is to promote rest, recovery and energy conservation. It is known as the “Rest and Digest” system
- It lowers the heart rate and conserves energy whilst constricting the bronchi to allow breathing to return to its resting state.
- Within the digestive system, peristalsis and secretion are stimulated, and digestion returns to normal.
- The pupils constrict, which protects the retina and helps improve near vision, allowing us to focus on what is close to us.
- The bladder wall contracts, and the urinary sphincter relaxes to promote urination.
- Glands reactivate and stimulate secretions to moisten the mouth, eyes, etc.
- The liver promotes bile secretion to help fat digestion.
Ideally, there should be a balance between the two systems
Both systems should work together to maintain homeostasis, or internal balance:
- Sympathetic NS -> Activates the body for action
- Parasympathetic NS -> Restores calm and recovery afterwards
For example…
- When we run, the SNS increases the heart rate and respiration rate.
- When we rest after running, the PNS slows the heart rate and resumes digestion.
When out of balance
An overactive SNS can cause us to suffer with stress, anxiety, hypertension and continuous fight/flight activation.
An overactive PNS can cause a sudden drop in heart rate and blood pressure, and in the longer term, autonomic conditions and digestive issues.
What we can do to help maintain a balanced and healthy state
Firstly, it helps if we are able to recognise signs of nervous system regulation:
We may notice a deep breath, a sigh, a yawn or a swallow.
Our breathing pattern may calm and become regular.
We may feel more grounded, more in control.
Longer term, there may be a sense of increased capacity to cope day-to-day.
Grounding Exercise: Rocking & Swaying
This is a subtle movement that is unlikely to be noticed by others if you need to settle yourself quietly.
To begin, notice the quality of your grounding before beginning… how is it? Does your body feel balanced or unbalanced? An awareness of the feet is important – the balls, heels, and inside and outside edges of the soles.
Inhale while slowly rocking backwards a little (just a couple of inches) onto the heels. Then exhale while slowly rocking forwards onto the balls of the feet, taking five or six deep breaths in total. Next, slowly sway from side to side, using the inside and outside edges of the feet, while breathing through the movement.
Tune in to the quality of your grounding now… how is it? Take note of any of the signs of regulation, mentioned above, that you may have experienced during the exercise.
Exercise to Reduce Adrenaline & Cortisol:
Notice the quality of nervous system regulation before you begin… how is it? At what level would you rate your nervous system activation out of ten… 10 being high, and 0 being low?
Chair Pose: a yoga posture, similar to a deep squat and with raised arms. Hold until you experience one of the signs of regulation mentioned above – a deep breath, a sigh, a yawn or a swallow.
If this is new for you, it may be that the thigh muscles experience a tremor, or even considerable discomfort, and you have to stop. If this is the case, gently lower your arms and slowly stand up. Pause and wait, and you will likely notice a deep breath coming through.
Notice the level of your regulation now… is it the same or has it changed?
A held pose, or isometric muscle contraction, where no joint or limb movement occurs, can have the benefit of utilising both adrenaline and cortisol when maintained to the point of fatigue. Over time, this can contribute positively to overall stress reduction and hormonal regulation.
Exercise to Regulate Breath & Lower Heart Rate:
Heart/Diaphragm Breath
Place your left hand over your heart and your right hand over your diaphragm, around the level of the front lower ribs.
Inhale for a count of two and exhale for a count of two – 2/2, five or six times, then…
Inhale for a count of two and exhale for a count of three – 2/3, five or six times, then…
Inhale for a count of two and exhale for a count of four – 2/4, five or six times.
When the breath has regulated, the brain will likely adjust the heart rate to complement it.
If you would like to discuss any of the exercises above or would like me to suggest something different that may be more appropriate for your situation, please get in touch.
I offer a 30-minute consultation free of charge.
Using skills from Biodynamic Craniosacral Therapy and Somatic Experiencing® amongst other modalities, I work together with my clients to help facilitate resolution of some of the early physical and emotional trauma memories that have become trapped throughout their nervous system. This can then facilitate greater neuro-somatic balance, equilibrium and sense of ease.
