Deep breathing activates the parasympathetic nervous system

When the parasympathetic nervous system (PSNS) is activated, it slows our heart and breathing rates, lowers blood pressure and promotes digestion. Our body enters a state of relaxation, and this relaxation breeds recovery. The more time we spend in a PSNS state, the healthier we are. 

The PSNS is sometimes known as our rest and digest mode. It forms one third of our autonomic nervous system, alongside the sympathetic nervous system (SNS) also know as the fight or flight mode and our enteric system (ENS), sometimes referred to as our second brain. 

Below, we discuss 10 ways to restore balance in your body and activate your parasympathetic nervous system.

Reduce stress

Stress can seem unavoidable for the most of us. However by limiting or reducing whatever stressors we can control, and changing our reactions to those we can’t, we can learn to manage our response to stress. 

Meditation

Since it’s nearly impossible to remove all external stress, meditation can help to decrease our reactivity to stress we can’t control. Meditation teaches us to manage triggers, reduces our breathing rate, slows our heart, and decreases blood pressure: all signs of PSNS activation. Meditation also helps to reduce lactic acid in our muscles, promoting healing.

Massage

Regular massage has been shown to restore balance between our SNS and PSNS. Massage can help us to feel stronger, calmer, and more able to fight infection. It also retrains the body to move more readily into PSNS.

Breath work

Intentionally slowing your breath lets your body know that everything is okay, as it activates the PSNS. Breathing exercises will help to strengthen your lungs, improve your immune system, and decrease your heart rate.

Practice this breathing exercise to activate your PSNS: Inhale for a count of 4. Hold the breath for a count of 4. Exhale for a count of 4. Repeat up to 10 breaths. Increase to a count of 6 if you want to deepen the practice. 

Yoga

Like meditation, yoga will help to activate your PSNS. It also cultivates your ability to decrease the fight or flight response when you are exposed to a stress trigger. 

Attending regular yoga classes or a dedicated self practice will improve your breathing, resilience, strength, flexibility and overall health. 

Nutrition

Good nutrition plays a huge part in keeping us generally fit and well. Avoiding stimulants such as caffeine and sugar will help in the activation of the PSNS. By following a diet with the right balance of food groups, minerals and nutrients, we can support the PSNS. 

Exercise

Intensive exercise stimulates our SNS. However, light cardio exercise can actually decrease SNS activity and activate our PSNS. The key is to balance high intensity work with slower paced activities. 

Osteopathy

Osteopathy can help to reduce anxiety and its impact on the body. Treatment involves assessing the body’s overactive nervous system and the symptoms associated, such as tight muscles, headaches, digestive issues. Osteopaths consider and treat your body and mind as a connected whole.

Get enough sleep

Sleep is so important for your overall health and wellbeing. It enables your body to rest and recover, to be fit and well the next day as healing takes place in the deeper stages of sleep. Blood flow to the muscles is increased, which brings along oxygen and nutrients that help to repair and regenerate cells. 

Talking therapy

It is important to talk to someone, whether family, friends or a professional therapistwho can help you identify anxiety triggers. Therapists can help to develop coping strategies to prevent long-term anxiety that negatively affects your health.

Remember, small steps create big, positive changes in the longterm. These are challenging times, be kind to yourself and take each day as it comes. If you’d like to book an Osteopath appointment with us, please contact us here.

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Most of us have never regretted pausing for a moment to take a deep breath. Breathing deeply relaxes your body and mind, helping you to feel calmer and more in control. 

You tend to feel better after a deep breath because your breathing affects your nervous system. The nervous system is like your body’s computer programming. It controls how you think, feel, and move your body. It also controls organs you don’t have to think about, like your beating heart. 

Deep breathing has been found to help you feel more relaxed, think more clearly, and lift your mood.[*] Let’s break down how deep breathing leads to changes in the nervous system and why it’s so important. 

• Deep Breathing 101
• Deep Breathing and Your Nervous System
• Breathing and HRV
• Deep Breathing and Mood
• How Breathing Exercises Work
• Should You Try Deep Breathing?

Deep Breathing 101

Deep breathing refers to focusing your attention on taking slow, deep breaths. It’s common to spend much of your day using only shallow breathing. Shallow breaths tend to be rapid and only use a small percentage of your lung capacity. You know you are breathing shallowly when only your chest moves with each breath. 

When you breathe deeply, you use a muscle under your lungs known as the diaphragm.[*] During a deep breath, the diaphragm contracts and moves down to make room for the lungs to fill. When you breathe out, the diaphragm relaxes and moves back up. You know you are breathing deeply when both your chest and belly expand and contract with your breathing. 

Deep Breathing and Your Nervous System

Deep breathing promotes relaxation in the body because it helps to regulate the nervous system.[*] Each time you take a deep breath, your diaphragm contracts, and this contraction stimulates a part of the nervous system known as the vagus nerve.[*] 

The vagus nerve is a system of nerves that run from the brain down to the large intestine. These nerves control involuntary actions in the body. Involuntary actions refer to bodily functions that happen without thinking about them, such as your heart pumping blood to the body or your digestive tract digesting your last meal.[*]

The vagus nerve is an important part of the nervous system because it helps to regulate the sympathetic nervous system. This system is known for its “fight or flight” response. When the sympathetic nervous system is activated, it causes an increased heart rate, breathing rate, and blood pressure. It can also lead to feelings of irritability and anxiety.[*] You likely felt your sympathetic nervous system activated the last time you had to do something stressful, such as giving an important presentation at work. 

The vagus nerve downregulates this “fight or flight” response by activating the parasympathetic nervous system. The parasympathetic nervous system tends to slow down our bodies, bringing down the heart rate and breathing rate. It directs more oxygen back to your brain, helping you to think more clearly and feel less stressed.[*] This is why you usually feel better after taking a few deep breaths. 

Breathing and HRV

Another way that deep breathing impacts the nervous system is by improving our HRV (heart rate variability). HRV measures the time in between your heartbeats. When the time between beats fluctuates or changes slightly, those fluctuations are known as HRV. 

It is normal for our heart rates to change throughout the day based on what we’re doing. Your heart rate needs to increase when you go from sitting at your desk to jogging around the block. A high HRV indicates that your body can adapt to changes as needed. 

A 2014 study found that people with insomnia were able to increase their HRV with regular deep breathing exercises. After breathing deeply for 20 minutes each night, the study participants also reported that they fell asleep faster and stayed asleep longer.[*]

Deep Breathing and Mood

Perhaps one of the most noticeable benefits of deep breathing is an improved mood. Breathing deeply affects our emotions and leads to decreased feelings of stress, anxiety, and depression.[*]

Each time you take a deep breath, a complex set of changes takes place in your brain. A 2016 study found that deep breathing reduces emotional responses in the amygdala, the part of the brain that is responsible for processing any stimuli that feel threatening or scary.[*] This means that deep breathing can help you to think more clearly without your emotions taking over. 

Most of us have experienced the regret of acting or speaking in the heat of the moment without thinking it through. Deep breathing allows our brains a chance to calm down and think through our next actions. 

How Breathing Exercises Work

Starting a deep breathing exercise program does not have to be complicated or overwhelming. No one needs one more task on their to-do list. All you need is a quiet place to rest and a few minutes to focus on your breath. 

It may be helpful to lie down and rest one hand on your chest and one hand on your abdomen. As you start to breathe in, notice if your belly rises. Try to fill your lungs completely. Then breathe out and notice your chest and belly relaxing like a deflating balloon. 

When you’re first implementing a deep breathing routine, it can be helpful to have some extra support. If you would like a little guidance during your deep breathing sessions, consider using the Somnox 2 sleep robot. It breathes with you to help you breathe more deeply and evenly.

Should You Try Deep Breathing?

Deep breathing is a healthy choice for just about everyone. Most of us could use more activation of the parasympathetic nervous system. Modern life can often feel busy and chaotic. 

Taking a few moments each day to counteract life’s stressors with a deep breath may quickly become one of your favorite daily rituals. 

What activates the parasympathetic nervous system?

Does deep breathing trigger sympathetic nervous system?

Is breathing sympathetic or parasympathetic?

Does holding your breath activate parasympathetic nervous system?