Parasympathetic
The brake pedal of the nervous system. The parasympathetic system opposes the fight-or-flight sympathetic response. It slows heart rate, promotes digestion, enables repair, and facilitates healing. Modern life overactivates the sympathetic system; cultivating parasympathetic tone is essential for health.
Parasympathetic Functions
Digestion
Increases digestive secretions. Peristalsis. Gut blood flow. "Rest to digest."
Heart Rate
Slows heart rate. Vagal brake. Calms the system.
Repair & Healing
Tissue repair happens at rest. Inflammation resolution. Recovery.
Sleep
Required for sleep onset. Sympathetic dominance = insomnia.
Immune Regulation
Vagus modulates inflammation. Cholinergic anti-inflammatory pathway.
Detoxification
Liver detox enhanced at rest. Gallbladder contraction. Elimination.
Activating Parasympathetic
Deep Breathing
Long exhales activate vagus. 4-7-8 breathing. Box breathing.
Cold Exposure
Cold water on face. Dive reflex. Vagal stimulation.
Meditation
Shifts nervous system balance. Increases HRV. Regular practice key.
Singing/Humming
Vagus innervates vocal cords. Chanting, gargling stimulate.
Social Connection
Safety signals from others. Polyvagal theory. Co-regulation.
Massage
Touch activates relaxation. Especially neck and feet.
Signs of Low Parasympathetic Tone
Poor Digestion
Can't digest under stress. Bloating, reflux. Eating when stressed.
Insomnia
Can't wind down. Mind racing. Stuck in sympathetic.
Low HRV
Heart rate variability reduced. Less resilience. Measurable marker.
Chronic Tension
Muscles always tight. Jaw clenching. Can't relax.