In this article, I’ll go over:

* Key differences between the two divisions of Autonomic nervous system: Sympathetic NS and Parasympathetic NS

* Health Concerns of Chronic Activation of the Fight-or-Flight Nervous System

* Key Steps to Activate the Rest-AND-Digest NS

* The fight-or-flight response evolved to help us survive physical threats but modern-day stressors are very different.

Today, rather than facing immediate physical dangers like wild animals, we experience a variety of chronic, low-grade stressors like deadlines, financial pressures, relationship issues, traffic, and even the constant connectivity and notifications from our devices.

Although these stressors are not life-threatening, our brains perceive them as significant enough to repeatedly activate the fight-or-flight response.

The problem is that unlike the short, intense burst of activity that followed an encounter with a predator, modern stressors don’t end quickly. Instead, they can be persistent or recur throughout the day.

This constant, low-level stress means that the sympathetic nervous system is frequently or even chronically activated, often without sufficient recovery time. This leads to over-activation of the fight-or-flight response, with long-term consequences for physical and mental health.

When the fight-or-flight ( Sympathetic Nervous System) response is repeatedly activated without real danger, it can have several adverse effects:

1. Increased Cortisol Levels:

Chronic stress leads to prolonged cortisol release, which can suppress immune function, making the body more susceptible to infections and slower to heal.

Elevated cortisol also contributes to increased fat storage, particularly in the abdominal area, and may lead to conditions like insulin resistance.

2. High Blood Pressure and Cardiovascular Strain:

Constantly elevated blood pressure strains the cardiovascular system and increases the risk of hypertension, heart disease, and stroke.

3. Digestive Issues:

Chronic activation of the SNS disrupts digestion by reducing blood flow to the stomach and intestines. This can lead to issues like indigestion, acid reflux, and irritable bowel syndrome (IBS).

4. Mental Health Problems:

Anxiety and depression are common outcomes of prolonged stress. The amygdala becomes overactive, while the prefrontal cortex, responsible for decision-making and self-control, may become less effective.

Sleep disturbances are also frequent, as an overactive fight-or-flight response can make it difficult to relax and enter restful sleep.

5. Weakened Immune Response:

An overactive fight-or-flight response diverts resources away from long-term functions like immune defense. This can lead to frequent illnesses, slower recovery, and, over time, even chronic inflammation, which has been linked to conditions like autoimmune disorders and some types of cancer.

6. Muscle Tension and Pain:

Chronic stress keeps muscles in a heightened state of tension, which can lead to pain, particularly in the neck, shoulders, and back.

Now the question that demands attention here is this: Are there any tell-signs that allow us to understand which system is dominant in our bodies at any point in time? 

Of course there is. Consider this table:

Let’s start with the Comparison of Sympathetic and Parasympathetic Responses.

The SNS and PNS create opposing responses in many organs to maintain a balanced internal state. These are great tell-signs that will help you determine which system is predominant in your body at any given moment.

Of course, no system is 100% activated. This just shows which system is more dominant at any given point in time. 

The table shown above highlights the distinct actions of each system. A few examples can help you recognize parasympathetic activation.

Increased saliva production is a major cue of parasympathetic dominance. Next time you meditate or relax deeply, you will notice a surge in saliva, signaling that your body is in ‘rest and digest’ mode, which promotes healing.

In fact, overtime when you are effectively able to activate your PNS, there will be enough Saliva production that you may be required to gulp it down periodically.

Also, when your heart rate slows down, it’s a sign that the parasympathetic system is more active. Tears during relaxation can indicate the release of pent-up stress, signaling the brain’s shift to a restorative state.

These responses are indicators that the PNS is aiding in physical and mental recovery.

Only when you experience these signs will you become mindful of these signals. 

In contrast, frequent stress responses without adequate relaxation can disrupt digestion and immune function. For example, consuming caffeine when feeling sleepy or eating while stressed diverts blood flow away from digestion, harming gut health over time.

In this stressed-out era, we’re often stimulated by caffeine, constant digital connectivity, and long work hours, preventing our bodies from relaxing.

Cortisol, the main stress hormone, becomes elevated, which can increase fat storage in the abdomen, sometimes called ‘cortisol belly.’ Consistently high cortisol can impact health significantly.

By recognizing and activating the parasympathetic nervous system, particularly through relaxation techniques and mindful practices, you give your body a chance to rest and heal. 

The biggest hack or tip that I suggest to activate your Parasympathetic NS is this.

Have a solid night ritual that has the potential to significantly boost your sleep quality.

When you are in deep sleep, it’s the only time that your brain can rest and reboot. However, as we have already discussed, night time for most people is a time when we are charged up.

We have bright lights on our houses, we drink and eat close to our bed time. Our screen time is the maximum around this time. How on earth do you think you will allow your rest and digest to get activated. 

Well, somehow you end up sleeping, because hey, you gotta sleep, right? But your brain is still activated because of all the activities you do just before bed. And you wonder why you still feel tired  in the morning even after sleeping 6-8 hours?

My strongest suggestion for you is to build your night ritual. About one hour prior to your bedtime, do the following 8 things. : 

Step 1: Set a Regular Bedtime

Consistency is key. Aim to go to bed at the same time every night, ideally between 9 and 10 PM. Between 10-11pm is fine. This aligns with your body’s natural circadian rhythm, helping you fall asleep faster and wake up feeling energized. If you’re used to staying up late, gradually shift your bedtime earlier in 15-30 minute increments each night.

Pro Tip: Set a ‘wind-down’ alarm an hour before bed to remind you to start your night ritual.  

Step 2: Disconnect from Screens

Blue light from screens (phones, TVs, laptops) suppresses melatonin, the hormone responsible for sleep.

An hour before bed, shut down all electronics. This allows your body to naturally prepare for sleep. In fact, post 5pm, start using tinted glasses, yellow lens, orange lens is the best when using electronics. Make sure to turn off all overhead lights, and use lamps to light up your house. 

Use this one hour to engage in relaxing activities like reading, journaling, or stretching. I personally recommend reading a calming book, something that doesn’t overstimulate your mind. You could also listen to soothing music or practice deep breathing exercises.

Step 3: Create a Sleep-Inducing Environment

Your bedroom should be a sanctuary for sleep. Here’s how you can optimize it:

* Temperature: Keep your room cool—around 60-67°F (15-20°C) is ideal.

* Darkness: Use blackout curtains or an eye mask to block out light.

* Silence: If noise is an issue, use earplugs or a white noise machine.

* Comfort: Invest in a comfortable mattress and pillows that support good sleep posture.

A clutter-free, calm environment signals to your body that it’s time to rest.

Step 4: Reflect and Unwind Mentally

Before bed, take a few minutes to reflect on your day. This is your time to clear mental clutter. Write down anything lingering in your mind like tasks, worries, or thoughts to release them before sleep. Journaling helps prevent overthinking in bed.

Step 5: Meditate or Practice Gratitude

Meditation, even for 5-10 minutes, can significantly improve your sleep quality. Focus on your breath, allowing your mind to relax.

You can also incorporate a gratitude practice, where you list 3 things you’re grateful for from the day. This helps shift your mind into a positive, calm state, perfect for sleep.

Pro Tip: You can also say affirmations or mantras to calm your mind. This could be something as simple as, “I let go of today and welcome rest and rejuvenation.”

Step 6: Avoid Late-Night Eating or Drinking

Eating large meals or drinking caffeine or alcohol late in the evening can disrupt your sleep. Aim to finish your last meal by 7 PM (maximum), and if you need a snack, keep it light, like a handful of nuts or a small piece of fruit.

Step 7: Light Stretching or Relaxation Exercises

Gentle stretching or a short yoga session can help release tension and prepare your body for rest. Focus on slow, mindful movements that relax the muscles and calm your mind. If you prefer, you can also practice progressive muscle relaxation by tensing and then releasing each muscle group.

Step 8: Plan Your Morning

To make your mornings easier, prepare the night before. Lay out your workout clothes, prep your breakfast ingredients, or jot down your top 3 tasks for the next day. This eliminates decision fatigue in the morning and makes waking up early feel purposeful.

Take action and take your sleep seriously and this is by far the best way you can effectively activate your parasympathetic nervous system. 

Thank you for your time. Stay healthy, stay fabulous.