Understanding Your Autonomic Nervous System: The Key to Greater Wellbeing

Think of your autonomic nervous system (ANS) as your body's automatic pilot, quietly managing essential functions like your heartbeat, breathing, and digestion. It works through two main channels:

• the sympathetic nervous system (SNS) - your body's "action mode", and

• the parasympathetic nervous system (PNS) - your "rest and repair mode."

The SNS: Your Body's Security System

Evolution has not caught up yet with our modern lifestyle, therefore our brain treats psychological challenges - like a looming work deadline or relationship conflict - just as seriously as physical threats. It's as if your body's emergency system can't tell the difference between a charging lion and an overflowing email inbox - it responds to both with the same urgency.

When your brain spots what it thinks is a threat (whether it's a real danger or just a stressful email), your SNS jumps into action. Think of it like your body's emergency response team:

• Adrenaline and cortisol flood in like first responders

• Your breathing quickens to deliver more oxygen

• Energy (glucose) gets rushed to your muscles

• Your muscles tense up, ready for action

• Your senses sharpen, like turning up the volume and brightness on a device

• Non-urgent functions (like digestion or immune response) get temporarily put on hold

Just as a city would redirect all resources to emergency services during a crisis, when your SNS is activated, your body diverts energy to what's needed for immediate survival. During this time, the city's regular services - trash collection, construction projects, routine maintenance - are temporarily suspended.

Similarly, your body puts "maintenance work" like digestion, immune and reproductive functions, growth and healing on hold.

This response is perfect for short-term acute challenges like escaping a predator but can wear on your body if it stays activated too long.

The PNS: Your Body's Restoration Team

The parasympathetic system plays a vital role in maintaining long-term health, allowing your body to repair and restore its energy reserves.

Your PNS is like a maintenance crew that:

• Brings heart rate and breathing back to normal

• Relaxes tense muscles

• Gets digestion moving again

• Supports energy storage and appetite

• Restores reproductive functions

• Returns vision to normal

• Improves healing and immune function

• Promotes restful sleep

The vagus nerve is a key player in the parasympathetic nervous system (PNS). It acts as a communication highway between your brain and your body, helping regulate digestion, heart rate, and inflammation. Strengthening vagal tone can improve resilience to stress and enhance relaxation.

Ways to stimulate the vagus nerve include:

• Humming, chanting, or singing (which activate vocal cord vibrations and vagal stimulation)

• Cold exposure (such as splashing cold water on your face or taking cold showers)

• Deep, slow breathing (especially exhaling longer than inhaling)

• Laughter and positive social interactions

Research shows that having good "vagal tone" (the health and responsiveness of your vagus nerve) correlates with better physical health, emotional resilience, and social connection. Think of it as having a more responsive "brake pedal" for your stress response.

The Nervous System States

The autonomic nervous system (ANS) constantly scans the environment for safety or danger, a process called neuroception (a term coined by Dr. Stephen Porges in Polyvagal Theory). Depending on whether we perceive safety or threat, our nervous system shifts into different physiological states, influencing our emotions, behaviors, and overall well-being.

These states can be broadly categorized into five primary responses—social engagement, fight, flight, freeze, and fawn—with some additional nuances. Below is a breakdown of each state, its characteristics, and ways to navigate them.

1. Social Engagement : "Safe & Connected" (Ventral Vagal Activation)

🟢 Thriving & Connection Mode

• Primary function: This is the ideal state for well-being, where we feel safe, open, and able to engage with others.

• How it feels: Calm, curious, present, connected, and grounded.

• Body responses:

  • Heart rate and breathing are steady.

  • Muscles are relaxed.

  • Digestion, immune function, and healing processes are active.

  • Facial expressions and voice tone are warm and engaged.

• Emotional and Behavioral Signs:

  • You feel safe in relationships.

  • You can think clearly and problem-solve effectively.

  • You feel a sense of belonging and creativity.

How to strengthen this state:

• Mindful breathing (long exhales activate the parasympathetic nervous system).

• Safe social connections (eye contact, meaningful conversations, laughter, authenticity).

• Gentle movement (yoga, tai chi, or dancing).

• Engaging with nature (walking outdoors, sunlight, grounding).

• This is the ideal state for healing, creativity, and growth

2. Fight : "Aggressive Survival" (Sympathetic Activation)

🔴 Defensive & Confrontational Mode

• Primary function: Mobilizes energy to confront a perceived threat.

• How it feels: Angry, irritable, defensive, aggressive, frustrated.

• Body responses:

  • Increased heart rate and blood pressure.

  • Muscles tighten, ready to attack or defend.

  • Tunnel vision (hyper-focused on the threat).

  • Increased body temperature (flushed face, sweating).

• Emotional and Behavioral Signs:

  • Quick to anger, snapping at others.

  • Feeling easily provoked or reactive.

  • Strong urge to argue, control, or dominate.

How to regulate this state:

• Physical movement (boxing, running, shaking out tension).

• Breathwork (slow, controlled breathing to shift out of hyperarousal).

• Grounding techniques (cold water on hands or face, pressing feet into the floor).

3. Flight : "Escaping Survival" (Sympathetic Activation)

🔴 Anxious & Avoidant Mode

• Primary function: Triggers escape behaviors to flee from danger.

• How it feels: Anxious, restless, overwhelmed, trapped.

• Body responses:

  • Heart rate and breathing accelerate.

  • Body feels jittery or hypervigilant.

  • A sense of urgency to escape, even if there’s no actual danger.

• Emotional and Behavioral Signs:

  • Overthinking, ruminating, or catastrophizing.

  • Avoiding confrontation or responsibility.

  • Feeling overwhelmed and unable to focus.

How to regulate this state:

• Slow, rhythmic movement (walking, stretching, deep breathing).

• Journaling (externalizing anxious thoughts to regain clarity).

• Progressive muscle relaxation (tightening and releasing muscle groups).

4. Freeze : "Shut Down" (Dorsal Vagal Activation)

🔵 Disconnection & Numbness Mode

• Primary function: Shuts down the body in response to perceived inescapable danger.

• How it feels: Numb, spaced out, disconnected, powerless.

• Body responses:

  • Low heart rate and shallow breathing.

  • Reduced muscle tension (feeling heavy or immobile).

  • Feeling cold, weak, or fatigued.

• Emotional and Behavioral Signs:

  • Feeling emotionally detached or "watching yourself from the outside" (dissociation).

  • Difficulty speaking or responding in conversation.

  • A sense of hopelessness, depression, or exhaustion.

How to regulate this state:

• Gentle movement (rocking, stretching, slow walking to increase circulation).

• Temperature changes (warm showers, heated blankets).

• Engaging the senses (holding textured objects, smelling essential oils).

5. Fawn : "Appease & Submit" (Mix of Sympathetic & Dorsal Vagal Activation)

🟠 People-Pleasing & Over-Accommodating Mode

• Primary function: An adaptive survival response where one avoids conflict by prioritizing others' needs at the expense of their own.

• How it feels: Overwhelmed, anxious, desperate to keep peace.

• Body responses:

  • SNS activation (increased heart rate, tension) mixed with dorsal vagal shutdown (difficulty asserting oneself).

  • A sense of inner conflict between wanting to speak up and fearing rejection.

• Emotional and Behavioral Signs:

  • Difficulty setting boundaries.

  • Seeking approval or validation at all costs.

  • Over-explaining or apologizing frequently.

How to regulate this state:

• Self-assertion exercises (practicing saying "no" in small, safe situations).

• Inner validation work (recognizing self-worth beyond external approval).

• Journaling (identifying authentic desires and needs).

People may oscillate between states (e.g., fight followed by freeze or fawn).

Some can experience functional freeze, where they appear "fine" externally but feel emotionally detached inside.

The Damages of Chronic SNS Activation

Long-term activation of the sympathetic nervous system (SNS) doesn’t just lead to stress; it contributes to:

• Inflammation (linked to autoimmune diseases, cardiovascular issues, and chronic pain)

• Hormonal imbalances (cortisol dysregulation affects metabolism, sleep, and mood)

• Mental health struggles (chronic SNS activation is linked to anxiety, depression, and burnout)

• Digestive problems (gut-brain connection: stress affects gut microbiome, digestion, and nutrient absorption)

In today’s fast-paced world, consciously activating the PNS/Ventral Vagal State through relaxation and self-care is vital for managing stress and preventing long-term health effects.

To counter chronic stress and restore balance, consider strategies that support the PNS and reduce the effects of prolonged SNS activation:

1. Relaxation Techniques:

   1. Engage in deep breathing, meditation, and yoga to activate the PNS and reduce cortisol levels.

   2. Try vagus nerve stimulation practices like humming, singing, or cold water facial immersion

2. Building Empowerment:

   1. Cultivate a sense of control by focusing energy on what can be changed while learning to let go of what cannot.

   2. Break tasks into manageable steps to avoid feeling overwhelmed.

   3. Create daily routines that provide predictability for your nervous system

3. Social Support:

   1. Build fulfilling relationships with family, friends, and colleagues to foster emotional resilience and a sense of connection.

   2. Share your concerns and seek support to lighten the emotional burden.

4. Healthy Outlets:

   1. Pursue hobbies or creative activities to provide a mental break, promote joy, express emotions, and create a sense of accomplishment.

   2. Physical hobbies, like dancing or hiking, boost endorphins and improve overall mood.

   3. Try expressive arts that allow emotional processing without excessive analytical thinking

5. Lifestyle Adjustments:

   1. Prioritize sleep, regular exercise, and a balanced diet to maintain physical and emotional health.

   2. Practice gratitude, savouring and journaling to shift focus away from stressors and toward positive experiences.

   3. Consider limiting caffeine and alcohol, which can disrupt natural ANS function

Moving Toward Nervous System Balance

By understanding and working with your nervous system, you can shift from reactive survival mode to a state of safety, connection, and well-being.

1. You Are Not Your Nervous System State: Your nervous system adapts automatically, but you can learn to shift states with awareness and regulation strategies.

2. Recognizing the Patterns: What's your dominant response? (fight, flight, freeze, or fawn). It can help you choose the right tools for self-regulation.

3. Building Resilience: What activities bring your nervous system back to safety? What exercices or practices can you add to your routine to activate PNS/rest and digest mode? The goal isn’t to eliminate survival states but to strengthen your ability to return to social engagement (ventral vagal activation) more quickly.

4. Self-Compassion Is Key: These states are protective mechanisms, not personality flaws. Treat yourself with kindness as you navigate them.

   
   

Remember that nervous system regulation is a skill that improves with consistent practice. Small, daily habits —breathing, movement, social connection, and self-awareness— often create more sustainable change than occasional intense interventions. Be patient with yourself as you learn to work with, rather than against, your autonomic nervous system.