The Power of Parasympathetic Activation: Stress Reduction Strategies
As you learned in my previous blog, stress can seriously disrupt your hormones. So, what can we do to manage it?
First, let’s understand the nervous system.
It has two parts: the sympathetic (fight or flight) and the parasympathetic (rest and digest). These systems work together to keep your body balanced. Neither is inherently “good” or “bad” — the key is finding balance. The problem arises when we spend too much time in the sympathetic state, which can negatively impact hormone balance.
When we're in "fight or flight," the body releases stress hormones to prepare us for danger. While this was useful for our ancestors, today, even minor stressors like a tough email or a disagreement can trigger this response. Chronic stress keeps these hormones elevated, wreaking havoc on our hormonal health. That’s why it’s crucial to activate the parasympathetic system to help your body return to a state of calm and prevent the long-term damage caused by chronic stress.
Managing stress isn’t about eliminating it altogether or constantly being in a parasympathetic state—stress has its role! It's about recognizing when your body is in a heightened state and knowing how to bring it back to rest and digest.
A key player in this process is the vagus nerve, which controls involuntary functions like digestion, heart rate, and breathing.
The vagus nerve sends signals from the body to the brain about your stress levels. So, if you can calm your body, the vagus nerve tells your brain that you’re safe and don’t need to stay in fight or flight.
Here are a few quick ways to activate the vagus nerve
These tools can be used in the moment when you notice stress building up.
Humming or Singing
Stimulates the vagus nerve through your vocal cords, promoting calm. Any tune will do—no singing talent required!
Laughing
Releases endorphins, lowers cortisol, and stimulates the vagus nerve, helping you relax. Watch something funny or share a joke!
4-7-8 Breathing
Inhale for 4 seconds, hold for 7, and exhale for 8. This slows your heart rate and signals safety to the brain, reducing stress.
Cold Exposure
Splash your face with cold water or take a cold shower to stimulate the vagus nerve, lower your heart rate, and calm your body.
Grounding & Sunlight
Walking or standing barefoot (grounding) balances your body’s energy, while sunlight boosts serotonin, reducing stress and supporting a relaxed state.
You can also incorporate practices into your daily routine to regularly activate the parasympathetic system
These tools don’t all need to be used at once—try different ones and see what feels best for you.
Meditation
Set aside time for daily meditation. Whether it’s a short session in the morning to start your day grounded, or a longer evening meditation to unwind, it promotes relaxation, calms the mind, and activates the parasympathetic state. Experiment with timing and duration to see what feels best for you.
Walking outside
A simple walk outside without your phone is a powerful way to reduce stress. Aim for 15-30 minutes, focusing on your surroundings. Observe the sky, the trees, or anything new on your route. This mindfulness helps shift you from "fight or flight" to "rest and digest."
Grounding (Earthing)
Stand or walk barefoot on grass, sand, or soil, or touch a tree with your bare hands. This direct contact with the earth has been shown to reduce inflammation, calm the nervous system, and absorb beneficial negative ions, supporting your body's ability to de-stress.
Breathwork
Use intentional breathing to signal calm to your brain. Try the 4-4-8 method (inhale for 4, hold for 4, exhale for 8) or another technique that works for you. The key is making your exhale longer than your inhale, which tells your body you are safe and helps turn off the stress response.
Journaling
Writing down positive experiences or what you're grateful for at the end of the day can shift your focus from stress to gratitude, promoting a parasympathetic state. This practice helps train your brain to look for the good in life, reducing your overall stress response.
Spending time in nature
Whether it’s a weekly hike, a walk in the park, or simply sitting by a body of water, time in nature is restorative and grounding. Aim to leave your phone behind and fully immerse yourself in the sights, smells, and sounds around you. This helps calm your mind and body, giving your nervous system a break.
Social connection/time with friends
Spending time with friends or loved ones, engaging in meaningful conversations, or simply sharing laughter helps reduce stress by releasing oxytocin, a hormone that promotes bonding and relaxation. Social connection has been shown to lower cortisol levels and activate the parasympathetic nervous system, helping you feel more grounded and supported.
A note on exercise: While exercise is healthy, it is a form of stress. If you're already in a high-stress state, intense exercise may worsen things. In such cases, opt for gentler activities like walking or yoga instead of a HIIT workout or long run.
Remember, everyone is different. Find what truly works for you when it comes to stress management, and don’t feel pressured to force a method if it doesn’t resonate. Try these tools, listen to your body, and nurture what feels calming and nourishing.