Do you find it difficult to relax?
Dysautonomia
Dysautonomia is the name given when there is dysfunction in the Autonomic Nervous System (ANS).
The Autonomic Nervous System (ANS) is the body’s autopilot. It regulates many different functions in the body. Normally the ANS operates on its own, anticipating and responding to what is going on in and around the body. It works constantly to bring the body back into a state of balance.
The ANS has two parts:
The Sympathetic Nervous System (SNS) gives us energy to face challenges. When the SNS is active our heart beats faster, and we might feel excited or anxious.
When it’s time to rest, the Parasympathetic Nervous System (PNS), helps us slow down. Our breath becomes gentle, and our body takes care of things like digesting food and healing injuries.
Sometimes the SNS will be more active, sometimes the PNS will be in control. But just like a car needs both gas and brakes, in the body the SNS and the PNS need to work together in balance.
When the two branches get out of balance, many systems of the body start to get dysregulated. This is why dysautonomia causes variable symptoms in many different parts of the body.
Functional symptoms are often associated with low PNS (rest-repair) activity. This includes orthostatic hypotension (dizziness), feeling short of breath, problems regulating temperature, poor sleep, and difficulties concentrating.
For some people, high SNS (fight-flight) activity also causes symptoms, like palpitations, sweating, diarrhoea, suddenly needing to pass urine, and anxiety.
Explore interactions
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Bodily stress.
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Emotions.
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Dysfunctional breathing.
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Co-regulation.
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Hormones.
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Inflammation and Autoimmunity.
Rebalance the ANS by practicing the shift into physiological rest.
Why
Although we don’t have direct control over the ANS, it responds to what is going on in and around the body. This means there are lots of ways we can influence the ANS and bring the two branches back in balance.
Regularly taking actions that rebalance the two branches of the ANS is not just about managing anxiety. Practicing the shift into physiological rest trains the neural pathways the body needs to find its way back into balance automatically, throughout the day. It keeps the vagus nerve toned and the autopilot flexible and effective.
Short guide: Rebalance the ANS
Step 1. Turn down an overactive SNS
If you have a lot of restless energy in the body when you try to relax, this step is necessary.
If instead you feel exhausted, skip this step and move to Step 2.
- Reduce stimulants. We might stimulate the SNS through substances (like caffeine and sugar) or mental activity (like videogames or frightening movies).
- Active Mindfullness Make space to tune in with the present reality. If you are very restless, it will be difficult to sit still and medititate. Instead try taking a walk where you pay attention to sights and sounds around you, do something creative with your hands, or make time to play with a pet.
- Move the body Shaking or moving the body is a powerful way to reset the SNS.
Note of Caution
Exercise can initially activate the SNS.
This means:
-It is a bad idea to schedule vigorous movement too close to bed. It can get in the way of the switch to physiological rest (SNS->PNS) needed for a good night’s sleep.
-Take care to be gentle and move with awareness if you have symptoms that are triggered by exercise.
Step 2. Train the PNS (vagal nerve) to activate more easily
When the PNS is in the driver’s seat, healing, restoration and repair naturally happen.
There are some specific things we can do to train the PNS to kick in more easily. When we train and tone the vagal nerve, automatic vagal reflexes become stronger, and the body will start to restore balance more automatically throughout the day.
Examples include:
- Breathing exercises which focus on lengthening the exhale
- Cold water (swimming or cold shower)
- Singing or chanting
- Laughing and socializing
- (Self) touch, massage or orgasm
- Postures where blood flow to the heart is maximized. (For example lying with the legs raised higher than the heart)
- Spending time in nature
- Gentle movement
- Listening to relaxing music/ sounds.
Remember, you don’t need to do all these things! You just need to find a few ways that work for you, that you can practice regularly (ideally on a daily basis).
The better the ANS is at moving from one state to the other, from tense to relaxed (and back again), the fewer symptoms of dysautonomia you will experience.
There are additional benefits: the body will be better equipped the body to automatically regulate bodily stress. This brings benefits for inflammation and autoimmunity related symptoms, helps reduce worry and overthinking, improve attention and fatigue, and helps with emotion regulation.
Professional Support
If you are struggling to settle into physiological rest, it is a good idea to ask for some help and guidance. Therapists, including psychologists and physiotherapists, can guide you to find a way to relax the body.
High levels of sympathetic activity are often related to anxiety. If this is true in your case, you might benefit from treatment of anxiety involving a mental health specialist such as a psychiatrist. Just remember: don’t leave out the body.
Activating the parasympathetic nervous system might feel exhausting at first. For some people the body has grown to depend on stress for its energy. When this stress ‘boost’ is removed, you feel depleted. However, your body needs physiological rest to begin to restore its reserves.
If you experience exhaustion when you relax, use this to your advantage and practice shifting into physiological rest at night before you go to bed. Then if you fall asleep, there is no problem! The benefits will build as the PNS gets toned which will help sleep improve.