Getting on your nerves?
Today’s blog post, we will explore the parasympathetic nervous system and how we can work with it to promote a restored sense of wellbeing.
The parasympathetic nervous system forms part of the wider autonomic nervous system and is often referred to as the ‘rest and digest’ aspect of the nervous system, compared to the sympathetic nervous system which is aligned with the ‘flight or fight’ response. While the sympathetic nervous system gears us up for action in times of stress, the parasympathetic nervous system steps in to promote relaxation, digestion, and restoration once the threat has passed. So it’s no surprise that the constant high stress levels often experienced at work create the perfect conditions for burnout and nervous system overwhelm.
Working with the Parasympathetic Nervous System in the Workplace:
Reduces Stress
Engaging the parasympathetic nervous system with techniques like deep breathing, mindfulness, or progressive muscle relaxation counteracts the effects of stress hormones like cortisol, promoting a sense of calm and mental clarity essential for tackling tasks efficiently.
Increases Focus and Creativity
When our body is in a relaxed state, we are less inhibited in our ability to think literally and laterally, a perfect foundation for exploring new ideas and tapping into our creativity and innovation. By fostering parasympathetic activation, we create an environment conducive to insight and problem-solving, essential skills in any professional setting.
Improved Decision-Making: Stress impairs our ability to make sound decisions, often leading to impulsivity or indecision. By activating the parasympathetic nervous system, we can cultivate a sense of perspective and emotional stability, enabling us to make thoughtful, rational choices even in high-pressure situations.
Boosted Immune Function: Chronic stress weakens the immune system, making us more susceptible to illness. By prioritizing activities that activate the parasympathetic nervous system, such as regular exercise, adequate sleep, and social connection, we bolster our body's natural defenses, keeping us healthy and resilient in the face of workplace challenges.
So what can be done to foster a healthy relationship with our parasympathetic nervous system and how can we work with it in the workplace?
Things you can do:
Make sure to have short breaks throughout your workday for mindful breathing.
Be sure to get exposure to natural daylight to help boost your melatonin (essential for a good night’s sleep too!)
When you feel your stress levels rising, take a moment (literally) to step away figuratively or literally to break the cycle of the stressor
Seated massage has demonstrable and proven benefits of parasympathetic nervous system activation - just 15 or 20 minutes can soften the physiological tightness and boost serotonin levels, lower heart rate and foster a sense of wellbeing
Go for a walk at lunchtime, if you’re feeling so inclined, step up the pace so that you can still have a conversation but you're aware of your breath.
Create a workbase meditation collective, there are many resources out there you can use, such as Insight Timer that connects to your workplace via email registry. Or get one or our wonderful meditation teachers in to do a weekly meditation class!
Prioritise self-care activities outside of work, such as exercise, hobbies, and spending time with loved ones, to recharge your batteries and maintain a healthy work-life balance.
The demands of our workplace can feel relentless at times, we do have some autonomy to influence how we respond and can embody tools and techniques to cultivate more resilience and regulation by working consciously with things that help us regulate our parasympathetic nervous system. By prioritising self-care, and stress-reducing practices, we can create a physically, mentally and emotionally healthy place to be in our professional lives.
