The Power of Rest: How the Parasympathetic Nervous System Fuels Healing
- Noelle Eichholtz
- Nov 24, 2024
- 5 min read
When it comes to healing, whether from trauma, chronic stress, or life transitions, the state of your nervous system is crucial. Many of us live our daily lives in a state of high alert—our bodies on edge, minds racing, and emotions frayed. This is because we’re often stuck in the "fight, flight, freeze, fawn" mode, a stress response that activates our sympathetic nervous system. To truly heal, however, we need to activate its counterpart—the parasympathetic nervous system—which is where genuine rest, recovery, and growth occur.
Understanding the Nervous System: Parasympathetic vs. Sympathetic
Our nervous system has two main branches: the sympathetic and parasympathetic.
The sympathetic nervous system is responsible for the "fight, flight, freeze, fawn" response, which is our body’s natural reaction to danger or stress. It’s useful in moments of acute stress, giving us the energy to respond to a threat.
The parasympathetic nervous system is known as the "rest and digest" system. It’s responsible for promoting relaxation, digestion, and healing. It’s the state where your body repairs tissues, balances hormones, and restores your energy levels.
To engage in deep healing, it’s essential to move out of the sympathetic mode and into the parasympathetic state. Without this shift, healing is nearly impossible because the body remains in a constant state of survival rather than recovery.
The Consequences of Being Stuck in Fight, Flight, Freeze, or Fawn
When we’re stuck in survival mode, our bodies become overloaded with stress hormones like cortisol and adrenaline. This constant state of alert can lead to physical symptoms such as digestive problems, headaches, chronic pain, and fatigue. Emotionally, we might experience anxiety, depression, irritability, or a sense of numbness. The mind is unable to fully process emotions or traumas, creating a cycle of reactivity that keeps us stuck.
Healing requires a shift from this reactive state to a receptive one, where the parasympathetic nervous system takes over, allowing the body and mind to rest, recover, and integrate. In this space, our nervous system no longer perceives threats, enabling us to engage in deeper emotional and physical healing.
How to Activate the Parasympathetic Nervous System
Deep Breathing and Breathwork
Slow, deep breathing is one of the most effective ways to activate the parasympathetic system. Techniques like box breathing (inhaling for 4 counts, holding for 4, exhaling for 4, and holding for 4) or diaphragmatic breathing can calm the mind and signal to the body that it’s safe. This practice decreases cortisol levels and promotes a sense of calm.
Grounding and Mindfulness
Practicing mindfulness through grounding exercises—like feeling the earth beneath your feet, noticing your breath, or engaging with your five senses—brings you back to the present moment. This helps regulate the nervous system and reduces the fight-or-flight response. Techniques like mindful walking, listening to nature sounds, or holding a comforting object can make a significant difference.
Gentle Movement and Somatic Exercises
Practices like yoga, tai chi, or qigong encourage gentle movement that is in sync with the breath. This not only helps release physical tension but also sends a message to the nervous system that you are safe. Even light stretching or swaying can create shifts in the body that promote relaxation.
Connection and Safe Social Interactions
Building a sense of safety through healthy social connections is a powerful way to engage the parasympathetic system. A warm conversation, a supportive hug, or feeling heard by a trusted friend can reduce stress hormones and increase oxytocin, the hormone of connection and safety.
Creating a Restorative Sleep Environment
Adequate, quality sleep is a pillar of healing. Ensure your sleep environment is conducive to relaxation: dim lighting, a cool room, comfortable bedding, and a consistent bedtime routine. Practices like guided meditations or listening to calming music can help ease the transition to sleep.
Craniosacral Therapy and Somatoemotional Release
Craniosacral Therapy (CST) and Somatoemotional Release (SER) are effective in activating the parasympathetic nervous system, helping the body shift from a state of stress to deep relaxation. These gentle, hands-on techniques release physical and emotional tension stored in the body, promoting a sense of safety and calm that allows for healing. By encouraging the nervous system to enter a restorative state, CST and SER facilitate both physical recovery and emotional balance.
rest and safety
The Role of a Transformational Life Coach in Healing with Sacred Sphere
Embarking on a healing journey is not easy, especially when your nervous system is accustomed to being in a state of high alert. That’s where a transformational life coach, like those at Sacred Sphere, comes in. Working with a coach can significantly enhance your ability to shift into a state of healing and calm. Here's how:
1. Creating a Safe Space
A coach provides a judgment-free environment where you can explore your emotions, fears, and challenges without feeling rushed or overwhelmed. This sense of safety is vital for moving into the parasympathetic state, allowing you to let down your guard and begin the healing process.
2. Personalized Guidance and Tools
A coach at Sacred Sphere will offer personalized strategies tailored to your unique experiences and triggers. This could involve specific grounding exercises, developing routines that promote relaxation, or incorporating creative methods to connect with your inner self. This personalized approach makes it easier to shift from stress to calm.
3. Accountability and Support
Consistency is key to creating lasting change, and a coach offers the support and accountability needed to stay on track. Whether it’s developing new habits, practicing mindfulness techniques, or setting boundaries, having someone by your side helps you navigate challenges and celebrate progress.
4. Addressing Root Causes
Working with a coach goes beyond surface-level stress relief; it’s about uncovering and addressing the root causes of why your body may remain in a state of alert. Together, you’ll explore past traumas, unprocessed emotions, and limiting beliefs that may be contributing to your stress response. This deeper work facilitates more profound and lasting healing.
5. Building Resilience and Empowerment
As you learn to regulate your nervous system and cultivate a state of calm, you become more resilient in handling future stressors. A coach helps you build the confidence and skills needed to maintain this balance, empowering you to take charge of your well-being long after the coaching relationship ends.
The Benefits of Shifting into the Parasympathetic State
Improved Physical Health: Reduced inflammation, better digestion, improved immune function, and lower blood pressure.
Enhanced Emotional Well-being: Greater emotional regulation, decreased anxiety, increased feelings of safety, and a sense of inner calm.
Deeper Healing: Traumas can be processed, integrated, and released, allowing for emotional and psychological healing.
Better Decision-Making: With a calm nervous system, your brain can engage more rationally and creatively, leading to clearer thinking and decision-making.
Higher Quality of Life: More energy, better sleep, deeper relationships, and a sense of peace and empowerment in daily life.
Embrace the Power of Calm with Sacred Sphere
Healing doesn’t happen when we’re running from one stressor to another—it happens in those moments of calm, when our bodies and minds feel safe to rest and recover. At Sacred Sphere, we’re dedicated to supporting women in finding that calm, empowering them to move out of survival mode and into a space where true healing can unfold. Remember, you don’t have to navigate this journey alone; together, we can create the space and tools you need to thrive.
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