Autonomic Nervous System
Your Autonomic Nervous System is made of three parts: sympathetic (SNS), parasympathetic, (PSNS), and enteric (ENS).
SNS: Our SNS responds to a threat or danger by increasing our heart rate, dilating our pupils, and releasing adrenaline so that we can respond and protect ourselves. In SNS we respond by fighting against the threat or fleeing from the danger. Sometimes we will freeze if we are unable to assess how to respond to the danger, the situation is too overwhelming, or if we are unable to fight and flee from the danger. In SNS all energy is being put to survival. The body does not focus on digestion or other body function because those aren’t vital to protect ourselves from a threat. Lastly, the SNS is always scanning for threats and is ready to jump into action to protect you.
PSNS: Our PSNS is the default mode of the body when no danger is present. This system allows us to sleep, digest food, relax, and connect with others. Additionally, it balances out the SNS and allows us to recover after we have experienced a threat or dangerous situation. In PSNS the body can focus energy on digestion, hormone production, rebuild or heal muscles or injuries, and overall recover.
Trauma: When we experience a traumatic event, we utilize our SNS to help keep us safe and get through the experience. After the threat is gone, the body goes back to PSNS to rest and recover. However, sometimes our brain does not shift out of this response, leading us to feel “trapped” or “stuck” in the memory. When this happens our SNS becomes easily triggered and has difficulty determining the difference between actual danger and perceived danger. This can also occur from living in a high stress/chaotic environment leading to overstimulation of the SNS.
ENS: This system controls the function of your gastrointestinal tract. It acts independently of the SNS and PSNS, however, it can be influenced by them. Many people who have experienced trauma or overstimulation of the SNS report digestive issues such as irritable bowel syndrome. When we experience trauma it has an impact on our body in many ways including our digestion. This is due, in part, to the link between your autonomic nervous system and gastrointestinal functioning.
We have to teach the body that it is okay to feel safe when we are safe. Knowing that our SNS is always scanning and will respond appropriately if a threat presents itself. We don't want to shut down our SNS but help balance it out and reset it to respond to actual danger. We can restore balance to our autonomic nervous system by activating our PSNS.
Ways to activate your PSNS and restore balance and relaxation in your body
Yoga
Breathing exercises
Meditation
Massage
Light exercise
Spending time in nature