We are born with a biological survival system that is designed to respond to any environmental or psychological threat presented to us. Our nervous system is constantly processing information and responding to both internal and external stimuli. It is our first line of defense, working to protect us and keep us safe.
The autonomic nervous system, which controls all automatic or involuntary functions of the body, is comprised of two key parts:
The sympathetic nervous system: Often referred to as the “fight-or-flight” system, it is responsible for preparing the body for action in response to a perceived threat. It triggers the release of adrenaline and cortisol, activating our automatic survival responses: fight, flight, freeze, or fawn.
The parasympathetic nervous system: Known as the rest and digest system, it plays an important role in counteracting the fight-or-flight response and regulating the body’s response to stress. This system promotes relaxation and recovery, helping to bring the body back to a state of calm.
From an evolutionary perspective, our ancestors having a well-tuned fight-or-flight response is how we are here today. This stress system allowed our ancestors to react to and survive life-threatening dangers—predators, food shortages, and extreme weather conditions. The challenge today is that we are using this same system to answer emails, meet deadlines, manage calendars, have conversations, and deal with traffic! Our nervous system hasn’t evolved at the same pace as our modern world. It doesn’t know the difference between a real threat (like a tiger) and a non-life-threatening stressor.
Weary Nervous Systems
While stress can be healthy for mobilizing us into action and helping us to rise to the challenge, many people today are being pushed beyond an optimal level of stress and into a state of distress. We’re sending our sympathetic nervous system into overdrive because we remain on high alert, constantly reacting to stressor after stressor. We’re not allowing the parasympathetic nervous system time to do its work in relaxing the body. As a result, many of us are not recovering as we need to.
Without adequate opportunities to reset and recover, we cross the threshold from manageable stress to distress. Over time, this chronic activation can lead to anxiety, irritability, fatigue, exhaustion, and, inevitably, burnout.
A Hard Reset
Recently, I had the opportunity to drive a Ferrari on a racetrack in the desert. Why not! It was exhilarating, stressful, and epic all at the same time. This high-stakes real-life adventure fully activated my nervous system. My body went into full fight-or-flight mode—my heart pounded, adrenaline spiked, and I was hyper-alert.
After the experience, I recognized that my nervous system had fully cycled through the stress response and then naturally returned to baseline.
This stark contrast to everyday stressors—the email inbox, to-do lists, meetings—gave me perspective. Suddenly, the everyday stressors didn’t seem so scary. It highlighted just how often we are spending in a heightened state of activation, constantly reacting to stressors that don’t put our survival at risk.
Of course, I’m not suggesting that we all need to drive a sports car in the desert to reset our nervous systems. What I am suggesting we can do is find ways we can reset and regulate on a smaller, more sustainable scale.
Small Ways to Reset and Regulate the Nervous System
There are inevitably going to be moments when our fight-or-flight system is activated. What is important is having strategies to engage the parasympathetic nervous system and bring the body back into balance so we can function optimally. Here are a few ways we can do this:
- Breathwork – The breath is a built-in mechanism for easing stress. Deep breathing practices signal safety to the brain and help calm the body and mind.
- Physiological sigh – Take two sharp inhales through the nose, then exhale slowly through the mouth.
- Long exhale breathing – Take a big breath in for four seconds, then exhale slowly for six seconds.
- Birthday cake breathing – Holding the image of a birthday cake with candles in your mind’s eye, take a deep breath in, then slowly blow out the imagined birthday candles.
- Movement – Stress and tension accumulate in the body. Physical movement reduces cortisol levels and promotes the release of endorphins (the body’s natural painkillers). Whether it’s a walk, gentle stretching, or yoga, find an activity that works for you.
- Time in Nature – Spending time outside has the power to lower blood pressure, reduce stress hormones, and improve mood. Even just a few minutes outdoors can start to re-regulate your nervous system.
- Crying – Crying is a self-soothing behaviour that helps flush out stress hormones from the body and provides relief. Permit yourself to have a good emotional cry when needed.
- Social Connection – We are wired for connection. Spending time around calm, supportive people can help regulate our nervous system. Find people who make you feel safe.
- Slowing Down – When everything feels urgent, intentionally slow down. Slow your pace to signal to your brain that there is no immediate danger.
- Prioritizing Sleep – The brain and body need time to repair and restore. Create a nighttime routine that supports rest and recovery.
Final Thoughts
Many of us are spending too much time in a heightened state of activation, constantly reacting instead of responding to the stressors around us. Finding strategies to reset and regulate allows us to return to a more balanced state and show up more well-resourced to handle whatever comes our way next.
The goal isn’t to eliminate stress—stress is inevitable. The goal is to learn how to work with our nervous system so we can navigate stress wisely.
The next time you feel activated or overwhelmed, ask yourself: What is one small thing I can do right now to support my nervous system?