The Parasympathetic vs Sympathetic Nervous System

Your sympathetic and parasympathetic nervous systems have opposite roles, but the two systems work together to keep your body in balance.

The two systems work together to keep your body in balance. Your sympathetic nervous system takes the lead for as long as is necessary to get you through a period of danger. Then, your parasympathetic nervous system steps in and returns things to normal.

What is the parasympathetic nervous system?

The parasympathetic nervous system (PNS) is a network of nerves that helps the body relax and regulate bodily functions during times of rest and safety. It's also known as the "rest and digest" system, in contrast to the sympathetic nervous system (SNS), which is associated with the "fight or flight" response in stressful situations.

Rest, digest and heal mode

The parasympathetic nervous system is where the body is in homeostasis, it can rest, repair, restore itself and preserve energy.

This system allows muscle relaxation, proper digestive function including optimal stomach acid production, enzymatic functions, happy microbiome, strong gut motility to move food through the gut effectively and consistently.

Our heart rate is lower and blood pressure is lower, meaning we can breathe deeply and slowly. Our liver can synthesis glycogen for energy storage, and we have an appetite with timely hunger cues.

In this mode, we aren’t ruled by anxious, negative thoughts, we can be present in the moment - there is no demand from the adrenal glands for stress hormones.

What is the sympathetic nervous system?

The sympathetic nervous system (SNS) is a network of nerves that's part of the autonomic nervous system (ANS) and is responsible for the body's "fight or flight" response. The SNS is activated when the brain senses stress or strain, such as during exercise or when someone is sick.

Fight or flight mode

When we’re in a chronic state of stress, the body involuntarily responds and expends energy.

Digestion is shut down, digestive secretions and gut function come to a halt. Heart rate increases, blood pressure is raised, blood moves to the muscles and the liver converts glycogen to glucose for energy raising blood sugar.

Anxiety increases as the brain loops through potential modes of action, strategises and plans for the worst case scenario.

The adrenals are in high demand to create and release adrenaline and cortisol, increasing reflexes, temporarily reducing pain, raising blood sugar, instigating an anti-inflammatory response.

How to keep your nervous system in balance

Here are some ways to keep your nervous system healthy:

• Eat a healthy diet: Eat nutrient-rich foods that contain healthy fats, proteins, vitamins, and minerals, and avoid processed foods.

• Exercise regularly: Exercise releases neurotransmitters that can help keep your mind sharp. Whether its a walk, yoga or a more intense workout, daily exercise will help keep your nervous system balanced.

• Get enough sleep: Aim for eight hours of sleep each night. Sleep deprivation can lead to memory problems, mood changes, and fatigue, and insomnia can interfere with the nervous system's ability to send information.

• Manage stress: Regularly practice staying calm and reduce your cortisol levels through stressful situations, use mindfulness and calming practices like reading, yoga, meditation.

• Meditate: Meditation can lower blood pressure, calm the nervous system, increase mental focus, and regulate emotional states.

• Practice diaphragmatic breathing: Deep breathing into the lungs can calm the nervous system, massage the heart, and oxygenate the blood.

• Avoid harmful substances: Avoiding smoking and reduce your caffeine and alcohol intake to keep your nervous system balanced.

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