“The parasympathetic nervous system is our body’s natural reset button, inviting us back to a state of calm after the storm.” — Dana Andrews

In today’s world, where the pace of life feels unrelenting and uncertainty is at an all-time high, understanding how to activate your parasympathetic nervous system (PNS) is more crucial than ever. Political shifts, economic instability, and the ongoing conflicts around the world have added new layers of stress to an already overwhelmed society. Many of us find ourselves in a constant state of anxiety—bombarded by alarming headlines, navigating an increasingly polarized landscape, and processing the weight of global suffering, all while trying to manage the personal demands of everyday life.

Often referred to as the “rest and digest” system, the PNS is one half of your autonomic nervous system—the part of your nervous system that controls involuntary functions like heart rate, digestion, and breathing. While the sympathetic nervous system (SNS) prepares you for “fight or flight,” the parasympathetic nervous system brings you back to balance, promoting relaxation, recovery, and restoration.

Between managing work deadlines, navigating relationship dynamics, coping with financial pressures, or simply trying to keep up with the demands of daily life, many of us spend far too much time in a heightened state of stress. Now, with the added mental burden of witnessing large-scale suffering and uncertainty, our nervous systems are more taxed than ever. This chronic activation of the SNS can wreak havoc on both our physical and mental health, leading to symptoms like anxiety, insomnia, digestive issues, weakened immunity, and even burnout.

But here’s the good news: You have the power to shift your body out of survival mode and into a state of deep calm by intentionally engaging your parasympathetic nervous system. By doing so, you not only support your overall well-being but also create space for healing, creativity, and connection—critical components of resilience in an ever-changing world.

Why Should You Prioritize Activating Your PNS?

Activating your parasympathetic nervous system isn’t just about feeling relaxed—it’s about fostering resilience in the face of adversity. Here are some key benefits:

Reduces Stress and Anxiety: The PNS calms the overactive mind, helping to quiet racing thoughts and soothe feelings of overwhelm.
Improves Digestion: When your body is relaxed, it can focus on breaking down food and absorbing nutrients more effectively.
Boosts Immune Function: Chronic stress weakens the immune system, while a balanced PNS supports your body’s ability to fight off illness.
Enhances Emotional Regulation: A calm nervous system makes it easier to respond to life’s challenges with clarity and composure.
Promotes Better Sleep: Engaging the PNS before bed can help signal to your body that it’s time to wind down, leading to deeper, more restorative sleep.
Supports Heart Health: Lowering your heart rate and blood pressure reduces strain on your cardiovascular system.

By prioritizing practices that activate your PNS, you’re investing in your long-term health and happiness—even in times of global uncertainty.

How to Activate Your Parasympathetic Nervous System

Thankfully, there are countless ways to tap into your PNS. Below are some simple yet powerful techniques to help you access this calming state, many of which we practice in therapy:

Practice Deep Breathing: Intentional, slow breathing sends a signal to your nervous system that you are safe.
Engage in Mindful Movement: Yoga, tai chi, and gentle stretching can help shift your body out of stress mode.
Use Progressive Muscle Relaxation: Tensing and releasing different muscle groups can reduce physical tension caused by chronic stress.
Connect with Nature: Time outdoors has been shown to lower cortisol levels and promote feelings of calm—an essential practice in times of global distress.
Gratitude and Compassion Practice: Redirecting your focus to moments of joy and appreciation helps counteract the anxiety caused by troubling news cycles.
Try Guided Imagery or Visualization: Envisioning a peaceful, safe space can help activate the PNS and bring immediate relief.
Engage in Creative Expression: Writing, painting, music, or any form of artistic expression can provide an outlet for emotions and stress.
Laugh More: In a world that feels heavy, humor remains a vital tool for maintaining perspective and lightness.
Hug Someone You Love: Physical touch releases oxytocin, helping to foster feelings of security and connection.
Establish a Bedtime Routine: In a time of heightened anxiety, quality sleep is essential for resilience. Create a nighttime ritual that signals to your body that it’s time to rest.

When to Seek Professional Support

If you find yourself consistently struggling to relax or manage stress despite trying these techniques, it may be helpful to seek guidance from a therapist trained in somatic therapy, mindfulness-based approaches, or trauma-informed care. Sometimes, unresolved trauma or deeply ingrained patterns can keep the sympathetic nervous system overly active, requiring professional support to rebalance.

At True Nature Psychotherapy, I offer personalized counseling sessions designed to help clients regulate their nervous systems, heal from past wounds, and cultivate lasting peace—even in the face of global uncertainty. If you’d like to explore how therapy can support your journey, feel free to reach out for a free consultation.

Now more than ever, taking care of your nervous system is not just an act of self-care—it’s an act of survival and resilience. In a world that feels chaotic, may you always find your way back to calm.

Tapping into the Parasympathetic Nervous System: Your Pathway to Calm and Restoration