THE PARASYMPATHETIC AND SYMPATHETIC NERVOUS SYSTEM; THE BALANCE BETWEEN STRESS AND RELAXATION
The human nervous system is a marvel of evolutionary refinement. Two of its key players are the sympathetic and parasympathetic nervous systems. Together, they regulate our responses to stress and relaxation – a dynamic balance that determines our daily functioning. But what happens when that balance is disrupted?
In ancient times, quick reactions were essential for survival. The sympathetic nervous system activates the body in the face of danger. This fight-or-flight response increases heart rate, accelerates breathing, and directs blood to muscles, ready to respond to a threat. Back then, this meant the ability to run from a predator or fight for food. While the nature of threats has changed, the mechanism remains the same. Today, a deadline or a disagreement triggers the same response as a saber-toothed tiger once did.
The parasympathetic nervous system is its counterpart. This system activates during rest, recovery, and digestion. It lowers heart rate, stimulates digestion, and restores the body after exertion. In nature, we see the parasympathetic system in action when we walk in the woods, listen to babbling water, or simply sit quietly in the sun. These experiences bring our body into a state of relaxation and recovery.
Scientific studies show that the more frequently the sympathetic nervous system is activated, the more it takes over. Chronic stress traps the body in a state of heightened alertness, which can lead to increased risks of heart disease, anxiety disorders, and even digestive issues. According to a study published in the journal Psychological Science (2012), prolonged activation of the sympathetic nervous system is associated with poorer mental and physical health. This highlights the need for activities that engage the parasympathetic system.
Nature offers powerful tools to stimulate this system. Research published in Frontiers in Psychology (2019) shows that spending just 20 minutes in a natural environment can lower cortisol levels and reduce heart rate. Walking in the forest or even viewing a green landscape can help activate the parasympathetic nervous system. This raises the question of how we can incorporate natural pauses in a modern world full of stimuli.
Habits play a crucial role here. The more we consciously engage in activities that stimulate the parasympathetic nervous system, the faster the body recognizes and seeks that state. This means we can develop routines that support our physical and mental health. Think of breathing exercises, meditation, or simply spending time in nature.
The balance between stress and relaxation is an art. In a world that constantly urges us to do more, faster, and harder, it’s worth pausing. Literally. To consciously take a breath and seek out nature. Because if we teach our nervous system to shift into a state of relaxation more often, we give ourselves the chance to recover and truly live.