Ever felt your heart race before a big meeting, or your stomach churn when life gets overwhelming? Whether it’s the everyday chaos of running late, the weight of financial worries, or the physical strain of pushing your limits, stress sets off a chain reaction in your body. But amid the internal storm, there’s a quiet hero working behind the scenes to bring you back to balance — the parasympathetic nervous system.
The human nervous system is like the body’s command center. It helps us think, feel, move, and react. At its core the nervous system is made up of two main parts: the central nervous system, which includes the brain and spinal cord, and the peripheral nervous system, which connects the rest of the body to the brain and spine.
Within the peripheral system is something called the autonomic nervous system. The autonomic system has two branches: the sympathetic and parasympathetic nervous systems.
While the sympathetic system is what activates the “fight or flight” response and jumps into action when we feel we are stressed or in danger, the parasympathetic nervous system, also known as the “rest and digest” system, is what controls the body’s ability to relax, an essential counterbalance.
What role does the parasympathetic system play in the stress response?
The parasympathetic nervous system does the opposite of what the sympathetic nervous system does. It helps you rest, digest, and recover after a stressful moment.
In addition, it helps maintain daily functions like the resting heart rate, metabolism and the resting bronchial constriction, which affects our breathing rate. The parasympathetic nervous system essentially keeps you in a relaxed state.
It works mainly through something called the vagus nerve and slows down your heart rate, supports digestion and brings your body back to a calm, balanced state, something called “downregulating”.
If the sympathetic nervous system is like pressing the gas pedal, the parasympathetic is like pressing on the brakes. Essentially, the parasympathetic nervous system tells the brain what’s happening, instead of the brain telling your body what to do.
However, keeping both systems in balance is really important for our physical and mental health. The problem is, many of us live in a constant state of stress. We may not be running from wild animals, but modern life, deadlines, traffic and bills can trigger the same response.
Staying in this high-alert state for too long can lead to anxiety, stomach issues, heart problems, and even a weaker immune system, making how to learn to activate the parasympathetic nervous system valuable.
How to engage your parasympathetic nervous system and improve its functions
There are many simple ways to help your body shift into this calmer state. Deep breathing, meditation, yoga, and mindfulness are all helpful.
Spending time in nature, going for a gentle walk, or listening to soothing music can also calm the nervous system. Even small actions, like softly touching your lips or focusing on just one task, can help you feel more grounded.
Moreover, visualization exercises like imagining a peaceful place or recalling a comforting memory can be powerful too. Repeating a phrase, praying, or engaging in creative hobbies can bring peace.
Being with people who support you, or even cuddling a pet, can trigger your body’s natural ability to relax, so connection makes for an effective tool.
In addition, for many people that are living with trauma such as PTSD, finding this calm can be much harder. Trauma can keep the nervous system stuck in overdrive.
In these cases, support is crucial. Trauma-informed care, therapy, mindfulness, consistent routines, and safe environments can help the nervous system slowly return to balance.
Everyone is different, so there’s no one-size-fits-all approach to calming the nervous system. What works for someone else might not work for you. It’s a journey of trying different techniques and discovering what helps you feel safe, calm, and well.
Understanding our nervous system’s tools
Understanding how the parasympathetic systems work gives you tools to care for yourself in a deeper way.
When you make time to intentionally relax and recover, you build resilience and stability. You also reduce the need for unhealthy coping habits and support both your mental and physical health in the long run.
In a world full of stress, learning how to calm your body and mind can make a real difference. By listening to and working with your nervous system, you open the door to healing, balance, and a more grounded way of living.
Stress is a part of everyday life, whether it’s caused by work, relationships, or unexpected challenges. While a little stress now and then can be motivating, too much of it can take a serious toll on both our mental and physical health.
