How Do I Engage My PNS and What Does That Even Mean?

 In my last blog post I discussed a simplified view of our nervous systems. And as promised, I wanted to talk about several different ways that we can access or engage our parasympathetic nervous system (PNS.) But first, what do I mean by accessing or engaging our PNS?

As you may now know, our PNS is our “rest and digest” system. This is the part of our autonomic nervous system that allows us to settle down, chill out for the night, or digest that big cheeseburger we just ate at lunch. It complements our fight and flight system (the SNS), and acts as a brake sometimes. The PNS is involved in our abilities to restore.

Below are 11 ways that we can engage our restorative system to help us manage daily stressors and become more present in life. Now, keep in mind, every suggestion may not be your cup of tea (and yes, this is a suggestion, too), but I do challenge you to try some of these out.

1.    Walk in Nature

Get outside! I know, I know, everyone is telling us about the importance of Vitamin D (which I do agree, although I am not a doctor), but I’m suggesting it more so to allow yourself the opportunity to feel the sun on your skin, hear the sounds of the birds, and see the leaves on the trees. As you are walking, mindfully notice how your feet fall and how your body feels as it moves. Look for different colors. Allow yourself to be curious about whatever is pulling your attention in the moment outdoors.

2.    Phone a Friend

Yes, call a loved one. A loved one that is able to listen to you and hold space. Be careful to not talk about those things that might be activating some feelings of stress, but rather reminisce about fun times, talk about something silly you saw on TV, or express gratitude for their friendship. This is a much different phone call than a particular “vent session” (which, believe me, I love me some of them). The flavor and feel of the call are much different and it requires this level of intentionality.

3.    Pour yourself a cup of tea

Now, again, if you’re Ted Lasso, this one might not work for you. But for those of you who do enjoy tea- I invite you to pour yourself a cup. As you do, notice the warmth of the mug in your hands. The smell of it as you bring it up to your face. The way that your chest warms up as you take a drink.

4.    Mediate

I have learned that some people love mediating and others, not so much. Sometimes I think this might be because we just haven’t found the right meditation yet. There are many lovely free mediations available online. And might I suggest one of my favorites, Guided Meditation: Listening to our Life, with Tara Brach:

5.   Practice mindful movement

This may be walking, like I mentioned above, or some gentle yoga. Notice how you hold your body, track for sensations of ease and flow. Get curious about what your body feels pulled to do and maybe (just maybe) allow it to do so.

6.    Hand on Heart & Belly

Get into a comfortable seated position. Notice the contact that your sit bones have with whatever surface they are on. Sense your body as it is in this very moment- without judgment. As you feel connected, allow your hand to contact your heart and your belly. Sense your breath rise and fall. Notice what happens with your shoulders. Make note of how your thoughts shift.

7.    Listen to Music

Again, here, just like the phone a friend option, we want to be mindful of the type of music we choose. I am all for an angry house cleaning playlist, but this is not the one I would be pushing play on to settle. Listen to music that you notice puts a smile on your face, that allows things to slow down.

8.    Get a Massage or Practice Self-Massage

That’s right, go book a massage! And notice what happens in your body as some of the tension is literally massaged out of you. And if you don’t have access to a masseuse, we can also massage ourselves.  

Here is a guided self-massage that I have loved:

 9.    Engage Your 5 Senses in the Present Moment

Slowly begin to notice the space you are in, at this very moment. Now, slowly name (either aloud or in your head) five things you see, that your eyes are drawn to. Notice four things your body is in contact with. Recognize three things you are hear, either in the room with you or outside. Two things you smell (if available) and one thing you taste.

10. Utilize Imagery

There are loads of great imagery exercises available. I really like this one that I had shared with me a while ago:

11. Touch Your Lips

Yes, just that simple. With one or two fingers, lightly trace your lips. Notice what it is like to follow the lines of your top and bottom lip. Bonus: you can easily do this one in public!  

After you try one of these, check in with yourself and ask: what am I noticing now? Where did my attention go during the activity? Was I able to stay present? How do I feel now? I hope that some of these resonated with you and would love to connect soon!

With warmth + gratitude,

Tesa