Regulating the autonomic nervous system: How to balance the sympathetic & parasympathetic nervous system

Have you ever wondered why your heart beats faster when you are stressed or why you suddenly feel better after a relaxing meditation? The answer lies in your autonomic nervous system (ANS) - the control center of your body that regulates numerous vital functions without your intervention. The two opposing players are particularly exciting: the sympathetic and parasympathetic nervous systems.

While the sympathetic nervous system puts you into high-performance mode , the parasympathetic nervous system ensures rest and regeneration. A balanced interaction of both systems is essential for your health and longevity. But how exactly does it work? And above all: How can you influence it yourself?

What are the sympathetic and parasympathetic nervous systems?

The autonomic nervous system consists of two main components:

Sympathikus

This part of the nervous system is activated when the body is put on alert, for example in stressful situations. Itprepares the body for "fight or flight" by increasing the heart rate, expanding the airways and promoting the release of energy by themitochondria . It also influences the release of stress hormones such as adrenaline and cortisol.

Parasympathikus

In contrast, the parasympathetic nervous system is responsible for"rest and digestion" reactions . It promotes relaxation , slows down the heart rate and stimulates digestion. This helps to regenerate the body and support 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 (nervus vagus). 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 forregulating the rest and digestive system and plays a key role in coping with stress and recovery.

Heart health and blood pressure regulation

The vagus nerve is responsible for fine-tuning the heart rate. High vagus nerve activityreduces the heart rate and promotes heart rate variability (HRV) , a measure of the heart's ability to adapt to external and internal stimuli. A high HRV value is associated with better resilience to stress, reduced mortality and increased life expectancy.

Byregulating 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 arrhythmia and enables faster recovery after physical exertion or psychological stress.

Immune system and anti-inflammation

The vagus nerve significantly influences the immune system via the so-calledcholinergic anti-inflammatory reflex pathway. It sends signals to the immune system that inhibit the production of pro-inflammatory cytokines and can therefore reduce chronic inflammation. A high vagal tone is associated with a better immune defense and a lower susceptibility to autoimmune diseases, infections and chronic inflammation .

Research has shown that increased vagus activity stimulates the release of anti-inflammatory neurotransmitters such as acetylcholine, which reduces the risk of diseases such as rheumatism, Crohn's disease and other inflammatory diseases.

Intestinal health and digestion

A significant part of vagus activity involves the gut-brain axis. The vagus nerve controls intestinal peristalsis, i.e. the undulating movements of the intestine that are necessary for the further transportation of food. Well-functioning vagus activity ensures optimal digestion, regulates the production of stomach acid and digestive enzymes andcan therefore alleviate digestive problems such as irritable bowel syndrome, flatulence or constipation .

In addition, the vagus nerve influences the composition of theintestinal 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 dysfunction and inflammatory bowel disease.

Mental health and stress regulation

The vagus nerve establishes a direct connection between the gut and the brain and influences ourmood, cognitive functions and emotional stability . Increased vagus nerve activity is associated with less anxiety, depression and better stress management.

Through its role in releasing neurotransmitters such as acetylcholine, serotonin and GABA, the vagus nerve helps to calm the nervous system and promote emotional balance. Studies show that people with a high vagus tone often have a higher resistance to stress and a lower risk of stress-related illnesses. In addition, well-functioning vagus activity has a positive influence onsleep quality , as it attunes the nervous system to recovery and promotes deep sleep phases. With an ideal sleep routine , you can support this process.

Sympathikus vs. Parasympathetic nervous system - A comparison

When is which mode desired?

Sympathetic activation is helpfulwhen you are facing a challenge: sport, exams, a presentation or even an acutely dangerous situation.

Parasympathetic activation is importantfor recovering from stress: Regeneration, good sleep, digestion and long-term health all benefit.

The problem? In today's world, 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 system?

The best thing: You can control both specifically! Here are some effective methods:

Atemtechniken

Slow and deep abdominal breathing(similar toWim Hof breathing) activates the parasympathetic nervous system by stimulating the vagus nerve and lowering 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& Achtsamkeit

Meditation practices and mindful breathing have been shown to promote vagal activity and reduce cortisol levels. Mindfulness exercises help to put the nervous system in a balanced state in the long term and increase the activity of the parasympathetic nervous system. Regular meditation helps to reduce stress, anxiety and exhaustion and supports general well-being.

Bewegung

Physical activity has a significant impact on the autonomic nervous system. Intensive workouts such as strength or interval training initially activate the sympathetic nervous system, but promote parasympathetic recovery in the long term. Gentle forms of exercise such as yoga, tai chi or walking have a direct activating effect on the parasympathetic nervous system and help the body to enter a regenerative state.

Kälteexposition

Cold showers or ice bathsactivate 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 as soon as the body begins to regulate itself. In addition, exposure to cold can have anti-inflammatory effects and increase overall resilience to stress.

Ernährung

Nutrition has a direct influence on the activity of the vagus nerve and the parasympathetic nervous system. Fermented foods such as yoghurt, sauerkraut or kimchi contain probiotic cultures that have a positive influence on the gut-brain axisPolyphenols - i.e. antioxidants - from foods such as berries, green tea or dark chocolate also have neuroprotective and anti-inflammatory properties that can strengthen the vagus nerve.

Laughing& 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.

Schlafhygiene

Regular bedtimes and reduced use of screens before bedtime stabilize the nervous system and promote parasympathetic activity. Deep sleep phases are governed by strong vagal control, which is why good quality sleep is crucial for the regeneration of the autonomic nervous system. Darkness and relaxation rituals before going to bed can also support vagal activity. You can find out more about this in our magazine.

Massage

Targeted massage in the neck area can increase vagal activity by relieving tension and improving blood flow. The vagus nerve runs close to the cervical spine, which is why gentle neck massages can activate the parasympathetic system. Regular massage sessionscan help to relieve stress, reduce headaches and promote general relaxation. Massage on and around the ears also helps to activate the vagus nerve.

So you can try it out directly with the following instructions for a vagus nerve-stimulating neck massage:

1. Gentle touch - Start with light circular movements in the area of the upper neck and behind the ears.
2. Pressure on key points - Apply gentle pressure to the muscles along the cervical spine, especially in the area of the trapezius muscle.
3. Combine breathing with massage - Breathe in and out deeply to intensify the effect.
4. Massage duration - 2-5 minutes per session is sufficient to positively influence the vagus nerve.

Supplements with an effect on the autonomic nervous system

In addition to nutrition and other methods, there are also some supplements and vital substances that have been shown in studies to have an effect on the autonomic nervous system. Here are some examples:

Ashwagandha (Withania somnifera)

Ashwagandha, also known as sleep berry, has been used in Ayurvedic medicine for thousands of years to influence stress.

Magnesium

Magnesiumis an essential mineral that is involved in many physiological processes, including the function of the nervous system. Sufficient magnesium levels can help to support the balance between the sympathetic and parasympathetic nervous systems, which regulates the autonomic nervous system. Magnesium also supports normal energy supply andMagnesium L-threonate can cross the blood-brain barrier and thus reach the brain.

Omega-3-Fettsäuren

These essential fatty acids, which are mainly found in oily fish such as salmon, mackerel and herring, support normal heart function and the functioning of the nervous system and the psyche.

Vitalpilze

Some medicinal mushrooms, such as reishi and cordyceps, are used in traditional medicine to strengthen the immune system and reduce stress. These effects could positively influence the ANS, although further research is needed to understand the exact mechanisms.

L-Theanin

This amino acid, which is contained in the leaves of the tea plant (Camellia sinensis), can influence the concentration of neurotransmitters in the brain. Studies have shown that the intake of L-theaninepromotes 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 - are dependent on a constant supply of essential nutrients. A lack of B vitamins, magnesium, iron or zinccan have fatal consequences: Concentration problems, increased susceptibility to stress, sleep disorders or even a disturbed balance between the sympathetic and parasympathetic nervous system.

But it's not just the right diet that plays a role - exercise and relaxation are also essential to keep the nervous system in balance. Gentle activities such as yoga, walks or breathing exercises strengthen the parasympathetic nervous system and help to reduce stress. At the same time, targeted exercise can keep the nervous system flexible by activating the sympathetic nervous system and ensuring healthy regulation between tension and relaxation.

Food supplements can also provide targeted support for your nervous system. Adaptogens help with stress regulation, magnesium promotes muscle and nerve relaxation, while omega-3 fatty acids support cognitive function.

In our hectic everyday lives, it is often difficult to take all the important factors into account. A combination of conscious nutrition, targeted exercise, relaxation and high-quality supplements can help to stabilize your nervous system, increase your mental performance and ensure greater resilience to stress in the long term.

In addition to this, there are also methods to stimulate or influence the vagus nerve. This field is also known as neuromodulation . You can find out more about this exciting topic in the magazine.