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

Have you ever wondered why your heart beats faster when you're stressed or why you suddenly feel better after a relaxing meditation? Behind this is your autonomic nervous system (ANS) – the control center of your body that regulates numerous vital functions without your intervention. Particularly interesting are the two antagonists: sympathetic and parasympathetic.

While the sympathetic system puts you into a high-performance mode, the parasympathetic system ensures rest and regeneration. A balanced interplay of both systems is essential for your health and longevity.But how does it work exactly? 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:

Sympathetic

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

Parasympathetic Nervous System

In contrast, the parasympathetic nervous system is responsible for the "rest and digest" reactions. It promotes relaxation, slows down the heart rate, and stimulates digestion. This helps the body to regenerate 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 (Nervus vagus). It is the longest cranial nerve and connects the brain with the major organs such as the heart, lungs, and intestines. The vagus nerve is crucial for the regulation of the rest and digestive system and plays a significant role in 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 adaptability to external and internal stimuli. A high HRV value is associated with better resilience to stress, reduced mortality, and increased life expectancy.

By regulating blood pressure, the vagus nerve also acts preventively against cardiovascular diseases such as hypertension and arteriosclerosis. Studies show that well-functioning vagal control reduces the risk of arrhythmias and enables faster recovery after physical exertion or psychological stress.

Immune System and Anti-Inflammation

The vagus nerve significantly influences the immune system through the so-called cholinergic anti-inflammatory reflex pathway. It sends signals to the immune system that inhibit the production of pro-inflammatory cytokines, thereby reducing chronic inflammation. A high vagal tone is associated with 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, thereby reducing the risk of diseases such as rheumatoid arthritis, Crohn's disease, or other inflammatory conditions.

Gut health and digestion

A significant part of vagus activity concerns the gut-brain axis. The vagus nerve controls gut peristalsis, which are the wave-like movements of the intestines necessary for the transport of food. Well-functioning vagus activity ensures optimal digestion, regulates the production of stomach acid and digestive enzymes, and can alleviate digestive issues such as irritable bowel syndrome, bloating, or constipation.

Additionally, the vagus nerve influences the composition of the gut 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 disturbances in the microbiome and inflammatory bowel diseases.

Mental Health and Stress Regulation

The vagus nerve establishes a direct connection between the gut and the brain, influencing our mood, cognitive functions, and emotional stability. Increased 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 helps to calm the nervous system and promote emotional balance. Studies show that individuals with high vagal tone often have greater stress resistance and a lower risk of stress-related illnesses. Additionally, well-functioning vagus activity positively influences sleep quality, as it prepares the nervous system for recovery and promotes deep sleep phases.With an ideal sleep routine, you can support this process.

Sympathetic vs.Parasympathetic – A Comparison

When is which mode desired?

Sympathetic activation is helpful when you are facing a challenge: sports, exams, a presentation, or an acute danger situation.

Activation of the parasympathetic nervous system is important for recovering from stress: regeneration, good sleep, digestion, and long-term health benefit from it.

The problem? In today's world, the sympathetic nervous system often remains permanently active – leading to chronic stress, digestive issues, and inflammation.

How can you influence the sympathetic and parasympathetic nervous systems?

The best part: You can specifically control both! 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 lowering stress levels. By consciously controlling your breath, the cardiovascular system is calmed, oxygen intake is improved, and vagal activity is increased. Regular breathing exercises can long-term increase heart rate variability (HRV) - an indicator of a well-regulated autonomic nervous system.

Meditation &and mindfulness

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

Movement

Physical activity significantly affects the autonomic nervous system. Intense workouts such as strength or interval training initially activate the sympathetic nervous system but promote parasympathetic recovery in the long run.Gentle forms of movement such as yoga, tai chi, or walking have a direct activating effect on 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 enhanced parasympathetic response as soon as the body begins to regulate itself. Additionally, cold exposure can have anti-inflammatory effects and increase overall resilience to stress.

Nutrition

Nutrition has a direct impact on the activity of the vagus nerve and the parasympathetic nervous system.Fermented foods like yogurt, sauerkraut, or kimchi contain probiotic cultures that positively influence the gut-brain axis. Polyphenols - that is, antioxidants - from foods like berries, green tea, or dark chocolate also have neuroprotective and anti-inflammatory properties that can strengthen the vagus nerve.

Laughter &and social contacts

Social interactions and laughter stimulate the parasympathetic system. Positive interpersonal experiences promote the release of neurotransmitters like oxytocin, which lower 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 time before sleep 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 system. Darkness and relaxation rituals before bedtime can further support vagal activity. You can 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, alleviate headaches, and promote overall relaxation. A massage around and on the ears also helps activate the vagus nerve.

You can try it out directly with the following guide 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 deeply in and out to enhance the effect.
4. 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 vital substances that have been shown in studies to affect the autonomic nervous system. Here are some examples:

Ashwagandha (Withania somnifera)

Ashwagandha, also known as winter cherry, 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.A sufficient magnesium level 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 enter 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 the function of the nervous system and psyche. 

Vital mushrooms

Some vital 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 necessary 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 the intake of 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: concentration problems, increased susceptibility to stress, sleep disorders, or even a disturbed balance between the sympathetic and parasympathetic nervous systems.

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

Additionally, dietary supplements can specifically support your nervous system. Adaptogens help with stress regulation, magnesium promotes muscle and nerve relaxation, while omega-3 fatty acids support cognitive function.

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

In addition, there are also apparatus methods to stimulate or influence the vagus nerve. This field is also called neuromodulation. In the magazine, you can learn more about this exciting topic.