Understanding the Parasympathetic Nervous System and the Vagus Nerve: 9 Ways to Activate the PNS for Mental Health and Wellness

Author

Sasha Baldeosingh, MSc. Mental Health Therapist at Lifelong Living Counselling Services

Have you ever felt a sense of calmness and relaxation wash over you after taking a few deep breaths or practicing meditation? This is your body's way of activating the parasympathetic nervous system and stimulating the vagus nerve. In this post, we'll explore these two systems in detail and their vital role in promoting mental health and wellness. Click to read more.

What is the Parasympathetic Nervous System?

The parasympathetic nervous system (PNS) is a branch of the autonomic nervous system responsible for the body's rest and digest response. It's in contrast to the sympathetic nervous system (SNS), which activates the body's fight or flight response in response to stress or danger. When the PNS is activated, the body slows down, and its physiological processes shift to a state of relaxation and restoration.

What is the Vagus Nerve?

The vagus nerve is the longest cranial nerve in the body and plays a big role in your body's parasympathetic system. The vagus nerve regulates various bodily functions, including heart rate, digestion, and breathing. It also plays a crucial role in the body's stress response system by modulating the activity of the SNS. The vagus nerve connects the brain to many different organs in your body such as your heart, lungs, and stomach. 
When the vagus nerve is stimulated, it sends signals to the brain's emotional centers, promoting feelings of calmness, relaxation, and well-being. Studies have also found that stimulating the vagus nerve can reduce symptoms of depression and anxiety and improve overall mental health.

9 Ways You Can Activate The PNS and Stimulate the Vagus Nerve

Here are some ways you can activate the PNS and stimulate the vagus nerve to promote your mental health and overall wellness:

1. Deep Breathing: Slow, deep breathing can stimulate the vagus nerve and activate the parasympathetic nervous system. Inhale deeply through your nose and exhale slowly through your mouth.
   
2. Meditation: Mindfulness meditation can help to activate the PNS and stimulate the vagus nerve. Simply find a quiet, comfortable place to sit and focus on your breath.
3. Exercise: Moderate exercise, such as walking, jogging, or yoga can help move the body and stimulate the PNS.​​
4. Cold Exposure: Taking cold showers or immersing yourself in cold water can help to stimulate the vagus nerve.
   
5. Massage: Massage and other forms of bodywork can help to stimulate the vagus nerve and activate the PNS.
   
6. Acupressure: Acupressure can help to stimulate the nerve points throughout the body.
   
7. Singing: Singing can help to stimulate lungs, vocal chords, and stomach.
   
8. Social Connection: Spending time with loved ones and engaging in social activities can help to stimulate the vagus nerve and activate the PNS.
   
9. Laughter: Laughing can help to stimulate the areas of the stomach and heart.
   

By incorporating these practices into your daily routine, you may be able to improve your mental health and overall well-being.

The parasympathetic nervous system and the vagus nerve play a crucial role in promoting mental health and wellness. By engaging in activities that stimulate the PNS and the vagus nerve, such as deep breathing exercises and meditation, you can promote relaxation, reduce symptoms of anxiety and depression, and improve your overall well-being.

Please note that the information provided in this post is not intended to serve as a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical or mental health condition. 

Remember, if you find yourself struggling with anxiety, panic, or past trauma, it's important to seek help from a mental health therapist to help guide you on the path to healing.

Photo by Giulia Bertelli on Unsplash