Have you ever wondered why your heart rate increases when you're stressed, or why you suddenly feel better after a relaxing meditation? Behind this lies your autonomic nervous system (ANS) – your body's control center, which regulates numerous vital functions without your intervention. The two antagonists are particularly interesting: Sympathetic and parasympathetic nervous systems.
While the sympathetic nervous system puts you in a High performance mode the parasympathetic nervous system ensures Rest and regenerationA balanced interaction between both systems is essential for your health and longevity. But how exactly does this work? And, most importantly, how can you influence it yourself?
What are the sympathetic and parasympathetic nervous systems?
The autonomic nervous system consists of two main components:
Sympathetic nervous system
This part of the nervous system is activated when the body is put on alert, for example in stressful situations. prepares the body for "fight or flight"by increasing the heart rate, expanding the airways and stimulating the release of energy through the Mitochondria It also influences the release of stress hormones such as adrenaline and Cortisol.
Parasympathetic nervous system
In contrast, the parasympathetic nervous system is responsible for "Rest and digest" reactions responsible. He promotes the relaxation, slows the heart rate, and stimulates digestion. This helps regenerate the body and supports long-term health.
The role of the vagus nerve in the parasympathetic nervous system
A central component of the parasympathetic nervous system is the vagus nerve. It is the longest cranial nerve and connects the brain with the most important organs such as the heart, lungs, and intestines. The vagus nerve is crucial for the Regulation of the rest and digestive system and contributes significantly to stress management and recovery.
Heart health and blood pressure regulation
The vagus nerve is responsible for fine-tuning the heart rate. High activity of the vagus nerve lowers the heart rate and promotes heart rate variability (HRV), a measure of the heart's ability to adapt to external and internal stimuli. High HRV is associated with greater resilience to stress, reduced mortality, and increased life expectancy.
Through the By regulating blood pressure, the vagus nerve also has a preventive effect against cardiovascular diseases such as high blood pressure and arteriosclerosis. Studies show that well-functioning vagal control reduces the risk of cardiac arrhythmias and enables faster recovery after physical exertion or psychological stress.
Immune system and anti-inflammatory
The vagus nerve significantly influences the immune system via the so-called cholinergic anti-inflammatory Reflex pathway. It sends signals to the immune system that inhibit the production of pro-inflammatory cytokines and can thus reduce chronic inflammation.A high vagal tone is associated with better immune defense and a lower susceptibility to autoimmune diseases, infections and chronic Inflammations tied together.
Research has shown that increased vagal activity stimulates the release of anti-inflammatory neurotransmitters such as acetylcholine, thereby reducing the risk of diseases such as rheumatism, Crohn's disease, or other inflammatory diseases.
Intestinal health and digestion
A significant portion of vagal activity affects the gut-brain axis. The vagus nerve controls intestinal peristalsis, the wave-like movements of the intestine necessary for the further transport of food. Well-functioning vagal activity ensures optimal digestion, regulates the production of gastric acid and digestive enzymes, and can relieve digestive problems such as irritable bowel syndrome, flatulence or constipation.
In addition, the vagus nerve influences the composition of the intestinal microbiome and supports the balance between healthy and harmful gut bacteria, which in turn improves the absorption of essential nutrients and immune function. Recent studies show that impaired vagal function may be associated with microbiome disorders and inflammatory bowel disease.
Mental health and stress regulation
The vagus nerve creates a direct connection between the gut and the brain and thereby influences our Mood, cognitive functions and emotional stabilityIncreased activity of the vagus nerve is associated with less anxiety, depression, and better stress management.
Through its role in the release of neurotransmitters such as acetylcholine, serotonin, and GABA, the vagus nerve contributes to calming the nervous system and promoting emotional balance. Studies show that people with high vagal tone often have greater stress resistance and a lower risk of stress-related illnesses. Furthermore, well-functioning vagal activity influences Sleep quality positive, as it prepares the nervous system for recovery and promotes deep sleep phases. With an ideal sleep routine, you can support this process.
Sympathetic nervous system vs.Parasympathetic nervous system – A comparison
| function | Sympathetic nervous system (“fight or flight mode”) | Parasympathetic nervous system (“rest and digest mode”) |
| Heart rate | Increased | Reduced |
| blood pressure | Rises | Sinks |
| Respiratory rate | Fast, flat | Slow, deep |
| digestion | Inhibited | Activated |
| Muscle tension | High | Relaxed |
| Hormonal effect | Increased release of adrenaline and cortisol | Promotes the release of digestive and recovery hormones |
| Energy consumption | High | Low |
| immune system | Is suppressed | Is strengthened |
| Sleep quality | May be disturbed | Promotes deep and restful sleep |
| Stress level | Increased | Reduced |
When is which mode desired?
Sympathetic activation is helpfulwhen you face a challenge: sports, exams, a presentation or even an acute dangerous situation.
Parasympathetic activation is importantto recover after stress: regeneration, good sleep, digestion and long-term health all benefit from it.
The problem? These days, the sympathetic nervous system often remains permanently active, leading to chronic stress, digestive problems, and inflammation.
How can you influence the sympathetic and parasympathetic nervous systems?
The best part: You can control both of them! Here are some effective methods:
breathing techniques
Slow and deep abdominal breathing (similar to the Wim Hof Breathing activates the parasympathetic nervous system by stimulating the vagus nerve and reducing stress levels. Conscious control of breathing calms the cardiovascular system, improves oxygen uptake, and increases vagal activity.Regular breathing exercises can increase heart rate variability (HRV) in the long term – an indicator of a well-regulated autonomic nervous system.
Meditation & Mindfulness
Meditation practices and mindful breathing have been shown to promote vagal activity and reduce cortisol levels. Mindfulness exercises help bring the nervous system into a balanced state over the long term and increase parasympathetic activity. Regular meditation contributes to the reduction of stress, anxiety, and fatigue and supports overall well-being.
Movement
Physical activity significantly influences the autonomic nervous system. Intense workouts such as strength training or interval training initially activate the sympathetic nervous system, but promote long-term parasympathetic recovery. Gentle forms of exercise such as yoga, tai chi, or walking directly activate the parasympathetic nervous system and help the body enter a regenerative state.
Cold exposure
Cold showers or Ice baths activate the vagus nerve and can increase vagal activity in the long term. The short-term stress response to cold leads to an increased parasympathetic response once the body begins to regulate itself. Additionally, cold exposure can have anti-inflammatory effects and increase overall resilience to stress.
Nutrition
Diet has a direct influence on the activity of the vagus nerve and the parasympathetic nervous system. Fermented foods such as yogurt, sauerkraut, or kimchi contain probiotic cultures that Gut-brain axis have a positive effect. Polyphenols - so Antioxidants - from foods such as berries, green tea or dark chocolate also have neuroprotective and anti-inflammatory properties that can strengthen the vagus nerve.
Laughter & Social Contacts
Social interactions and laughter stimulate the parasympathetic system. Positive interpersonal experiences promote the release of neurotransmitters such as oxytocin, which reduce stress levels and activate the parasympathetic nervous system. People with strong social bonds often have better heart rate variability and increased vagal activity, which improves their resilience to stress.
Sleep hygiene
Regular bedtimes and reduced screen use before bedtime stabilize the nervous system and promote parasympathetic activity. Deep sleep phases are controlled by strong vagal control, which is why good sleep quality is crucial for the regeneration of the autonomic nervous systemDarkness and relaxation rituals before bedtime can further support vagal activity. Learn more about this in our magazine.
massage
Targeted massages in the neck area can increase vagal activity by relieving tension and improving circulation. The vagus nerve runs close to the cervical spine, which is why gentle neck massages can activate the parasympathetic system. Regular massage sessions can help reduce stress, reduce headaches, and promote general relaxation. Massage on and around the ears also helps activate the vagus nerve.
So you can try it out directly with the following Instructions for a vagus nerve stimulating neck massage:
- Gentle touch – Start with light circular movements in the area of the upper neck and behind the ears.
- Pressure on key positions – Apply gentle pressure to the muscles along the cervical spine, especially in the trapezius muscle area.
- Combine breathing with massage – Breathe in and out deeply to enhance the effect.
- Massage duration – 2–5 minutes per session are sufficient to positively influence the vagus nerve.
Supplements affecting the autonomic nervous system
In addition to diet and other methods, there are also some supplements and nutrients that have been shown in studies to affect the autonomic nervous system. Here are a few examples:
Ashwagandha (Withania somnifera)
Ashwagandha, also known as the Indian berry, has been used in Ayurvedic medicine for thousands of years to influence stress.
magnesium
magnesium is an essential mineral involved in many physiological processes, including the function of the nervous system. Adequate magnesium levels can help support the balance between the sympathetic and parasympathetic nervous systems, thereby regulating the autonomic nervous system. Magnesium also supports normal energy production and Magnesium L-Threonate can cross the blood-brain barrier and thus reach the brain.
Omega-3 fatty acids
These essential fatty acids, which are mainly found in fatty fish such as salmon, mackerel and herring, support normal heart function and normal functioning of the nervous system and psyche.
Medicinal mushrooms
Some medicinal mushrooms, such as reishi and cordyceps, are used in traditional medicine to boost the immune system and reduce stress. These effects may positively influence the ANS, although further research is needed to understand the exact mechanisms.
L-Theanine
This amino acid, found in the leaves of the tea plant (Camellia sinensis), can influence the concentration of neurotransmitters in the brain. Studies have shown that taking L-Theanine promotes the formation of alpha waves in the brain, which are associated with a state of relaxation.
What can you take away for yourself?
Our brain and nervous system—including the autonomic nervous system—rely on a constant supply of essential nutrients. A deficiency in B vitamins, magnesium, iron, or zinc can have fatal consequences: difficulty concentrating, increased susceptibility to stress, sleep disturbances, or even an imbalance between the sympathetic and parasympathetic nervous systems.
But it's not just a proper diet that matters – exercise and relaxation are also essential for keeping the nervous system balanced. Gentle activities like yoga, walking, or breathing exercises strengthen the parasympathetic nervous system and help reduce stress.At the same time, targeted exercise can keep the nervous system flexible by activating the sympathetic nervous system and ensuring a healthy balance between tension and relaxation.
Additionally, dietary supplements can specifically support your nervous system. Adaptogens help regulate stress, magnesium promotes muscle and nerve relaxation, and omega-3 fatty acids support cognitive function.
Especially in our hectic daily lives, it's often difficult to consider all the important factors. A combination of conscious nutrition, targeted exercise, relaxation, and high-quality supplements can help stabilize your nervous system, increase your mental performance, and ensure greater resilience to stress in the long term.
In addition, there are also device-based methods to stimulate or influence the vagus nerve. This field is also called Neuromodulation. You can learn more about this exciting topic in the magazine.
