Strategies to Balance your Autonomic Nervous System (ANS)

In our last post, we talked about the 2 systems that make up your Autonomic Nervous System (ANS). These were the Sympathetic (Fight or Flight) and the Parasympathetic (Rest and Digest) systems. If you didn’t get a chance, read that post before going on.

Here we will go over different strategies that help regulate and balance your ANS, this will allow you to better adapt to the stress of life and actually free you up to be more present to the moment. Who doesn’t want more of that? But before we dive into these strategies, I want you to keep in mind that some of these techniques may not resonate with you, and that is okay! Pick a few that seem interesting or applicable to you and try them out. It would be more effective to practice one of these techniques consistently, rather than get overwhelmed trying to do them all.

⁃ Mindful Breathing: Engaging in deep breathing exercises, like diaphragmatic breathing or box breathing, activates the parasympathetic nervous system, promoting relaxation and reducing stress responses.

⁃ Meditation and Mindfulness: Regular meditation practices can calm the sympathetic nervous system and improve vagal tone, enhancing the parasympathetic influence on the heart and other organs.

⁃ Yoga: Combining movement, breathwork, and mindfulness, yoga stimulates the relaxation response and reduces sympathetic nervous system activity.

⁃ Exercise: Engaging in regular physical activity boosts endorphin levels, improves heart health, and helps regulate the ANS.

⁃ Nature Walks: Spending time in nature has a soothing effect on the nervous system, which can reduce stress and promote relaxation.

⁃ Social Connections: Positive social interactions trigger the release of oxytocin, a hormone that promotes bonding and relaxation.

⁃ Laughter Therapy: Laughter reduces stress hormone levels and triggers the release of endorphins, fostering a balanced ANS.

⁃ Music Therapy: Listening to calming music can significantly impact the ANS, reducing heart rate and promoting relaxation.

⁃ Mindful Eating: Savoring meals and paying attention to hunger and fullness cues can enhance digestion and overall well-being.

⁃ Sleep Hygiene: Prioritizing quality sleep promotes ANS balance, as the parasympathetic system is most active during restful sleep.

⁃ Aromatherapy: Certain scents, like lavender and chamomile, have calming effects, helping to balance the ANS.

⁃ Last but certainly not least is consistent spinal care. In our office we utilize a chiropractic approach called Network Spinal. Network Spinal is excellent at assessing the nervous system and spine for different areas and layers of stress, and then working at connecting your brain and body to become better at unwinding and adapting to stress.

Stay tuned for the next blog post where we’ll take a deep dive into what Network Spinal is, how it’s different from other forms of chiropractic, and how it might benefit you on your healing and wellness