Parasympathetic Activation: Using Pleasure to Heal, Be Happier & More!
Harnessing the power of the parasympathetic nervous system can indeed lead to profound healing and transformation. By now you've heard me and probably countless others bang on at length about fight or flight (sympathetic nervous system activation) and how it can detrimentally Impact health. Its counterpart the parasympathetic nervous system is responsible for the body's rest and digest response, promoting relaxation, reproduction, recovery, growth and overall well-being.
The parasympathetic function is important to our bodies, as important as sympathetic. Without the parasympathetic function humans wouldn’t heal, absorb nutrients or reproduce. Mother nature needed to bury the biological imperative to breed very deeply into our innate drivers, and as such the sympathetic and parasympathetic nervous systems are mapped one to one in the body.
In other words: rest, play, pleasure, growth, sex, healing and profound ecstatic or spiritual experiences are as important to the body as survival.
Mother nature needed to convince monkeys to reproduce the millennia without having an instruction manual, so she devoted the same amount of energy to it's purposes and made it fun.
The issue becomes apparent when it's deemed less important to grow or reproduce in the moment, if for example you are being hunted by a predator. In which case, all of that energy for growth, humility, compassion, soul-searching, connection, profound experiences, creativity or intimacy get shut down in deference to survival and if we stay there chronically we will exacerbate decay and lead to chronic disease.
Think about it. If, when in fight or flight we cause the cascade of physiological effects to take hold such as: shutting down our digestive system, reproductive system, immune system, diverting blood from the vital organs and to the arms and legs to fight or flee and more, and we know that over time this leads to decay, disease, anxiety, chronic stress, burn out and low mood, the opposite is true:
When we purposefully activate our parasympathetic nervous system we can access more of our potential to recover, heal, stay healthy, reproduce or be creative and enjoy better mental health outcomes.
Here are some activities that can effectively activate and leverage the parasympathetic nervous system for healing, stress reduction, and personal evolution backed by science:
Deep Breathing Exercises: Engaging in deep, slow, diaphragmatic breathing can directly stimulate the parasympathetic nervous system, promoting relaxation and reducing stress. Techniques like box breathing or alternate nostril breathing are particularly effective.
Meditation: Regular meditation practices such as mindfulness meditation, loving-kindness meditation, or guided imagery can induce a relaxation response mediated by the parasympathetic system. Although not usually recommended for people who are too dysregulated to access calm (I would recommend to start with breath or another item on this list if this is the case) many people can benefit from a meditation practise. This can lead to reduced stress, improved emotional regulation, and enhanced overall well-being.
Yoga and Stretching: Gentle yoga poses combined with focused stretching not only release physical tension but also help activate the parasympathetic nervous system. Practices like restorative yoga or yin yoga are especially beneficial.
Sex/Orgasm/Tantric Sexual Practices. Research by the Kinsey Institute has indicated that activating the parasympathetic through orgasm can reduce pain, improve hormones and regulate stress. In the case of partnered sexual acts, It is a well established fact that increasing intimacy and connection corresponds with the release of the pleasure chemical Oxytocin which helps us relax, but solo acts are also tremendously beneficial. A study published in the Journal of Clinical Psychology found that mindfulness-based practices, similar to those in Tantra, significantly reduced stress and anxiety levels. Tantra is also considered to increase intimacy, may leverage transpersonal or spiritual experiences, provide deeper meaning and deepen mind-body connection
Nature Immersion (Forest Bathing): Spending time in nature, particularly forests (known as shinrin-yoku in Japanese) has been scientifically shown to lower stress hormones and increase parasympathetic activity, leading to a sense of calm and rejuvenation.
Physical touch: Touch can foster feelings of connection, regulate the nervous system, produce pleasure chemicals, enhance circulation, regulate heart rate and blood pressure, promoting cardiovascular health. This can be particularly beneficial for individuals dealing with conditions like hypertension or heart disease.
Warm Baths or Showers: Taking a warm bath or shower can promote relaxation by increasing blood flow and easing muscle tension, thereby stimulating the parasympathetic nervous system.
Listening to Calming Music: Listening to soothing music, particularly classical or instrumental genres, can evoke a relaxation response and activate the parasympathetic nervous system.
Massage Therapy: Professional massage therapy not only relieves physical tension but also triggers the parasympathetic nervous system, leading to relaxation and stress reduction.
Laughter and Social Connection: Engaging in laughter and spending quality time with loved ones can promote feelings of happiness and safety, triggering the parasympathetic nervous system's response.
Mindful Eating: Taking the time to eat slowly and mindfully, savoring each bite, can activate the parasympathetic nervous system and enhance digestion.
Gratitude Practice: Cultivating a daily gratitude practice, such as keeping a gratitude journal or reflecting on things you're thankful for, can shift your perspective towards positivity and activate the parasympathetic nervous system.
By incorporating these activities into your routine, you can tap into the healing and transformative potential of the parasympathetic nervous system, fostering a state of relaxation, balance, and overall well-being.
Take this as your permission slip to rest and regulate with pleasure! Enjoy.
E xx