Understanding the Autonomic Nervous System
The Autonomic Nervous System (ANS) is a part of the peripheral nervous system (PNS) and includes the sympathetic and parasympathetic nervous systems.
The sympathetic nervous system is often referred to as the "fight or flight" system.
The parasympathetic nervous system, on the other hand, is typically known as the "rest and digest" system.
The "fight or flight" response is your body's immediate reaction to a stressful situation. Your innate instincts and physiology combine to prepare you to either confront or escape that stressor. This response triggers the release of adrenaline, which increases heart rate and blood pressure and diverts blood flow to muscles. While this response is incredibly useful at the right times, if you’re chronically stressed these functions all remain elevated. Living in a constant state of “fight or flight” can lead to things like exhaustion and burn out.
In contrast, the "rest and digest" state is your body's way of conserving energy and promoting relaxation and recovery. It slows your heart rate, lowers blood pressure and enhances digestion by increasing intestinal and gland activity. It is in this state that adaptation can take place, for example all the hard work done in training (in fight or flight) being converted into results. But spending too much time in a parasympathetic state can lead to feelings of lethargy or reduced motivation, potentially resulting in lower overall energy levels and reduced physical fitness.
These two systems within the ANS operate automatically and without conscious effort in order to control the functions of internal organs and glands. This helps the body maintain homeostasis, which is a stable internal environment despite changes in external conditions.
As such, it’s very important to make sure you’re getting appropriate exposure to both sympathetic and parasympathetic activity.
Incorporating the four pillars of the Melius system - Move, Connect, Regulate, and Recharge - provides you with ample opportunities for stimulation of both branches of the autonomic nervous system:
MOVE
Engage in Regular Exercise: High-intensity workouts and strength training stimulate the sympathetic nervous system, while activities like yoga, stretching and walking activate the parasympathetic system.
CONNECT
Social Interactions: Positive social interactions and laughter can enhance parasympathetic activity and overall well-being.
REGULATE
Breathwork: Techniques such as diaphragmatic breathing or altering the manner of exhalation can stimulate either relaxation or activation, depending on the desired response.
Relaxation Techniques: Meditation, stillness and strategies such as progressive muscle relaxation can promote parasympathetic activity and help you unwind physically and mentally.
Stress Management: Regularly practicing stress management techniques such as journaling, hobbies, or time in nature can reduce sympathetic activity and decrease the chances of burnout or overtraining.
Cold Exposure: Activities like cold showers or ice baths can stimulate the sympathetic nervous system and help you learn how to better cope with stressful situations.
RECHARGE
7 - 9 Hours of Sleep per Night: Quality sleep supports parasympathetic functions and overall recovery.
Adequate Hydration and Nutrition: Eating a nutritious diet and staying properly hydrated helps maintain a balanced autonomic nervous system.
We can take deliberate action to switch from one state to another to our benefit; for example, using relaxing breathing techniques after an intense training session to move from an ‘amped-up’ sympathetic state to the parasympathetic state which is optimal for recovery and facilitating adaptation. To go the other way, some light movement or a short series of forceful exhales first thing after waking up can help us shift from a sleepy or groggy state to one that is alert and ready to take on the day.
Thanks for reading!
