Beyond Exercise! Harnessing Parasympathetic Strategies
As exercise physiologists, we understand that while exercise is a crucial aspect of overall health, it is not the sole solution to every challenge. Thankfully, despite our exercise-centric title, we actually have a diverse range of tools in our toolbox!
Today, we'd like to shine a spotlight on one such valuable tool: relaxation, or what we call "parasympathetic strategies." For those who aren't familiar with this term, fret not, as we're here to demystify these strategies and give you some insight into when they might provide benefits and how you can use them yourself!
Why Would We Use Parasympathetic Strategies?
Parasympathetic strategies describe a set of techniques designed to transition your nervous system from its heightened state, often associated with stress and urgency, to a state of deep relaxation and calmness.
Our daily lives are often filled with various stressors, both physical and emotional, that activate the sympathetic nervous system, triggering the well-known "fight or flight" response. While this acute stress response is a vital survival mechanism, the challenge arises when we find ourselves persistently stuck in this state, unable to shift back to a more relaxed state.
Why is this shift so crucial? Prolonged activation of the sympathetic nervous system can take a toll on our overall health and wellbeing. Chronic stress and urgency, if left unchecked, can contribute to a wide range of health conditions. In fact, this phenomenon has been identified as a major culprit in various medical conditions, such as anxiety, depression, chronic fatigue, hypertension, irritable bowel syndrome (IBS), and even autoimmune diseases.
Ideas for Implementation
Shifting oneself into a more parasympathetic state requires conscious effort and a willingness to explore various techniques. It's important to remember that each person is unique, and what works for one individual may not resonate with another. The key lies in discovering the strategies that best suit your preferences and lifestyle.
1. Breath Work
The breath is a powerful gateway to calmness. Engaging in deep breathing exercises, such as diaphragmatic breathing or the 4-7-8 technique, can quickly activate the parasympathetic nervous system - this can be particularly helpful in moments of acute high stress.
2. Switching Off
In today's fast-paced world, giving yourself permission to disconnect from electronic devices and create moments of quiet time is crucial. Whether it's a tech-free hour before bed or simply finding a peaceful spot to unwind, these breaks are essential for giving your sympathetic system some time off.
3. Calming Activities
Engaging in activities that bring you joy and relaxation can work wonders. These will be different for everyone; whether it's doing a puzzle, cooking your favourite meal, or reading a book. It may seem odd, an EP prescribing a puzzle! But these activities can help to shift us into a more parasympathetic state by creating an environment conducive to mindfulness.
4. Gentle Movement
It's important to note, that although intense exercise is great for your health, it is a sympathetic activity. Gentle exercise like yoga however, with its emphasis on mindful movement and breath awareness, is an excellent parasympathetic strategy.
5. Nature Immersion
Connecting with nature can have a profound impact on reducing stress and increasing parasympathetic activity. Taking a leisurely walk in a park, spending time by the beach, or even just sitting in the garden for a few minutes between tasks, can work wonders!
Find What Works For You!
Remember, there's no one-size-fits-all approach to parasympathetic strategies. When we work with clients, we take the time to learn about and implement the strategies that are most beneficial for them. Explore different activities and techniques to find the ones that resonate most with you. The goal is to build a personalised toolkit of strategies that integrate into your daily routine. Trust us, your body will thank you for it!
Author: Tessa NielsenClinical Exercise Physiologist and Content Creator at Specialised Health
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