Fight or Flight vs. Rest & Digest. Why you're constantly stressed, sick, and sleep-deprived!

Did you know your body has the same response to seeing a bear next to your tent, and getting in a fight with a loved one? Let's get into what stress does to the nervous system, our body's physiological response, and its impact on how we feel physically.

THE NERVOUS SYSTEM

First, we need to talk about your nervous system. It is structurally comprised of two systems - your central nervous system and your peripheral nervous system. Your central nervous system is comprised of your brain and spinal cord, and the peripheral is everything else. The two work together as a singular system to relay information and control each of the following systems:

• muscular

• skeletal

• circulatory

• respiratory

• digestive

• urinary

• endocrine

• nervous

• integumentary

• reproductive

• immune

The peripheral nervous system can be broken into two categories based on how they function: autonomic and somatic.

The somatic nervous system (SNS) controls voluntary actions and conveys sensory information from the skin, skeletal muscles and joints. For example, if you go to pick up a cup of coffee that is too hot, SNS receptors send a message to our central nervous system that the cup is too hot. Our central nervous system then sends signals back to the SNS that tells our muscles to set the cup down.

The autonomic nervous system (ANS) controls involuntary actions within the body like digestion, heart rate, or sweating. The ANS can be further divided into sections; you can think of them as settings. They are the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous system. Some also include the enteric nervous system as well, but we won't go into detail on that for now!

FIGHT OR FLIGHT

Fight or flight (or the sympathetic nervous system) is often referred to as the gas station of your nervous system. It is activated by perceived danger or stress. Imagine you're camping in the woods. You're heading back from a nice hike and see a bear standing 10ft from your tent. Your amygdala (a part of your brain that regulates emotions) is immediately going to respond to the danger by activating your sympathetic nervous system. Anything you need to fight for your life is going to all the energy your body can spare!

Your pupils dilate so you can see better, your heart rate and blood pressure are going to rise to make sure blood and oxygen can circulate quickly, airways open to allow for maximum levels of oxygen to circulate, blood flow goes to your muscles (to run or fight), and organs that aren't as important for immediate survival get less blood flow. This means your reproductive and digestive system are not working much while your sympathetic nervous system is turned on. After all, we don't want to stop for a potty break while running from the bear!

While your amygdala is running the show, adrenalin and cortisol will be pumping through your body and decisions will be made quickly and based on emotion, not rational thought. This is all for a purpose...SURVIVE. It is a crucial aspect of our nervous system and we would quite literally, not survive without it.

REST AND DIGEST

Back to the woods...it turns out the bear wasn't in the mood for a human snack today, so he wandered back to his cave. You packed up your stuff and hightailed it home where you're now snuggled up in the coziest blanket, watching HGTV (or insert your favorite comfort show here), and sipping a hot cup of tea. Your parasympathetic system is working to essentially turn off your sympathetic nervous system. You can think of it like the brakes, working to sloooooow your body back down.

Heart rate and blood pressure decrease, blood flow goes back to all the systems that were neglected before, and digestion returns to normal. Hormones talk to your pancreas, regulating insulin which breaks down sugars into usable cells. Your amygdala is no longer running the show and you're able to make rational decisions.

Just as the sympathetic system is crucial for survival, the parasympathetic system is crucial for life. So, what's the problem?

TOO MUCH STRESS

Your brain doesn't discriminate when it comes to stress. Anything that is perceived as a danger (emotional, physical, or chemical) on your system will trigger your sympathetic system. You have a big test coming up. You and your spouse are in a fight. You got in a car wreck. Your best friend has cancer. You can barely afford groceries. You rarely see the sunlight. You eat mostly fast or packaged foods. Life just won't give you a break. This leads to an overactive sympathetic nervous system; living life with the gas pedal pressed to the floor! Suddenly, even small issues send us into a rage. It becomes more difficult to digest food and stabilize gut health, leading to GI issues. Hormones are unregulated and fertility is negatively impacted. Our blood pressure is high, our heart is beating fast, and we are constantly sick.

WHAT CAN WE DO?

The vagus nerve is the main communicator for the parasympathetic system, so by encouraging vagus nerve activity and health, we can promote parasympathetic activity. We generally measure vagal nerve function by taking a look at Heart Rate Variability (HRV). Higher HRV is generally correlated with improved vagal function (and better health outcomes). Here are 6 easy ways you can improve your vagal function and boost your parasympathetic nervous system.

1. Chiropractic. For reals. Chiropractic care has been shown to positively impact HRV! The vagus nerve exists in your upper cervical spine, so misalignments in that area can cause dysfunction in that nerve, potentially leading to issues activating the parasympathetic nervous system. Chiropractors directly assess for proper alignment of your spine, and remove any interference that could cause dysfunction in your nervous system.

   
   

2. Grounding. I could write an entire post about this (and I probably will eventually) but get barefoot and go outside. Feel the grass, dirt, or sand under your feet. Walk through nature. 20-30 minutes of this per day has shown to have the following benefits: increases HRV, lower cortisol levels, lower blood pressure, improved sleep, decreases inflammation, decreases muscle tension, promote skin health, and may even boost cognitive function!

   
   

3. Humming. You read that right, HUMMING! One study demonstrated humming using the simple Bhramari breathing/humming pattern, for 15 minutes a day, was more effective in reducing stress levels and raising HRV than increasing physical exercise, increasing sleep, and experiencing less emotional stress. Y'all don't look at me crazy when I am humming while adjusting!

   
   

4. Cold Therapy. Your mind probably went to a cold plunge, and while that is definitely helpful, it doesn't actually take full body submersion to stimulate the vagus nerve! Ending a shower with a blast of COLD water on your face or dipping your face in ice water (at least 2/3 of your face) has been shown to increase HRV, decrease inflammation, improve sleep, and so much more.

   
   

5. Breathe. Take intentional deep breaths. Studies have shown that regulating your breath to 6 deep breathes per minute for 20-30 minutes a day increases HRV, decreases blood pressure, decreases resting heart rates, and even improves sleep quality!

   
   

6. Prayer/Gratitude. People who practiced gratitude (saying 3 things they are grateful for each day) or who spent 5-20 minutes praying for things they were grateful for had a higher HRV during times of stress than those who did not!

If it seems too overwhelming to incorporate all 6 of these into your routine, do what you can! Walk outside while breathing deeply. Hum while you shower. End your shower with a cold blast. Choose what you can manage, do it consistently, and see if you feel any different! If you have a smart watch, you can track your HRV and see if it changes! Let's work together to get out of fight or flight and reach our health goals!