Ways to Hack the Nervous System
Now, more than ever, it’s important for us to learn how to regulate our nervous system in order to feel more balanced.
The human body is equipped with several internal systems whose main function is to ensure our survival. One such system is the nervous system. When the nervous system functions properly, it alerts us to danger and allows us to respond appropriately. However, due to the many developments in modern-day civilizations, our ability to distinguish life threatening dangers to that of arbitrary but stressful life situations have become blurred. As such, our nervous system can become overactive, often leading to increases in anxiety over prolonged periods of time.
The Parasympathetic and Sympathetic Nervous System
In order to hack the nervous system, you should first understand the difference between the parasympathetic and the sympathetic nervous system. The Sympathetic Nervous System’s primary function is to stimulate the body’s fight-or-flight response. It does this by regulating the heart rate, rate of respiration, pupillary response and more. It also prepares the body for any potential danger, and has shorter neuron pathways, hence a faster response time.
On the other hand, the Parasympathetic Nervous System works to primarily stimulate the body’s “rest and digest” responses. This process is involved in maintaining homeostasis, bringing the body to a state of calm, reducing heartbeat, and relaxing muscles.
The Science Behind Fight or Flight
The fight-or-flight response refers to the physiological reaction that occurs when in the presence of something mentally or physically terrifying. It’s triggered by the release of hormones that prepare your body to either stay and deal with a threat or to run away to safety. The hormones then cause the sympathetic nervous system to stimulate the pituitary gland and adrenal glands. This triggers the release of catecholamines, including adrenaline, noradrenaline, and cortisol which can result in a chain reaction of increased heart rate, blood pressure, and breathing rate.
Physical signs that indicate you are in fight or flight mode include:
Dilated pupils
Pale or flushed skin
Rapid heart rate and breathing
Trembling
Heart beating
Dry mouth
Wide open eyes
Urge to pee
Adrenaline rush
Jittery
Increased energy
Difficulty sleeping
Restlessness
Some examples when the fight or flight response occurs include preparing to give a big presentation at school, encountering a wild animal, while running late to work, or having a fear of crowds and being in a crowded place. This response sometimes has positives to it as it can help you cope effectively with a threat, protect you from harm, and help you perform well under pressure.
Rest and Digest
On the opposite hand of fight or flight is the rest and digest response. The parasympathetic system is working properly when you are able to achieve a sense of stability or groundedness in your body. Your parasympathetic system is responsible for activating several necessary functions in your body that support life.
Physical signs that indicate you are in Rest & Digest Mode:
Feeling relaxed and at ease
Slower heartbeat
Feeling centered and calm
Easily able to fall asleep and rest
Able to easily take slow deep breaths
Feeling safe and secure
Here’s how to activate the parasympathetic nervous system
Take a moment to notice your body’s current signals. If you are noticing that your sympathetic nervous system is in overdrive and it doesn’t serve you to be in fight or flight mode, then you can activate the parasympathetic nervous system by practicing the following:
Hum. Take a slow deep breath and hum. Humming creates vibrations that massage the section of vagus nerve near your vocal chords. This stimulates your relaxation response and signals to your parasympathetic nervous system that you are safe.
Shake. move your body and arms and legs like they are silly puddy and sway from side to side. The shaking or vibrating helps to release muscular tension, burn excess adrenaline, and calm the nervous system to its neutral state, thereby managing stress levels in the body.
Engage your senses by counting down from 3,2,1. Label 3 things that you can see, two things you can hear, and one thing you can smell. This exercise helps you shift your focus to your surroundings in the present moment and away from what is causing you to feel anxious.
Cold Exposure: Try the DBT skill TIPP (temperature, intense exercise, paced breathing, and paired muscle relaxation). To change your temperature (T) Get a frozen pack of veggies and place them under your eyes. The chill in this area triggers a reflex in the parasympathetic nervous system, slowing breathing and heart rate, which can help provide a sense of calm. You can also achieve similar results through eating an ice cube and allowing it to melt slowly in your mouth or splashing your face with cold water. Follow this with intense exercise (I) to burn excess adrenaline, then 3 to 4 deep- paced breaths (P), and finally paired muscle relaxation (P) via stretching or shaking of your limbs.
Eat Sour Candy: Yes, that’s right. When you are in fight or flight your mouth can become dry (an adaptive survival response). Increasing salivation via very sour candy can actually help you move into rest and digest and feel more relaxed.
Want to Learn more?
If you want to learn more about hacking your nervous system, you can visit Davenport Creative Arts Therapy via our website HERE. We are Art Therapists who offer integrative psychotherapy for children, teens and adults. It’s our mission to help you reconnect to a sense of confidence, connection and joy.