The Autonomic Nervous System (ANS) is an integral part of the human body that helps regulate many vital functions and processes, such as heart rate, respiration, digestion, and blood pressure. It is responsible for maintaining homeostasis in the body, which is the balance between the body’s internal environment and the external environment.

The ANS is composed of two parts: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system is often referred to as the “fight or flight” response and is activated when the body perceives a threat.This is what happens when we step into the cold water at Optimyze, take a cold shower or stay in the sauna for an extended period of time. In response to a threat, the sympathetic nervous system releases hormones such as adrenaline and cortisol, which cause the body to become alert and ready to respond. This response leads to increased heart rate and respiration, as well as increased blood pressure, all of which are necessary to prepare the body for action.

“Hormesis is the process of subjecting cells or organisms to a mild stressor in order to stimulate beneficial or adaptive responses.” This can include anything from a mild heat shock to a brief exposure to cold. It is believed that this mild stress helps the cells to become stronger and more resilient, allowing them to better withstand more serious stressors. Hormesis has been shown to benefit stress in a variety of ways, such as increasing the body's ability to cope with environmental stressors, decreasing inflammation, and improving cognitive and physical performance.

Cold plunges, cold showers, sauna, HIIT workouts, fasting are some examples of hormesis, our body’s positive reaction and adaption to stress.

The parasympathetic nervous system, on the other hand, is responsible for calming the body down and restoring it to a resting state. This system is often referred to as the “rest and digest” response and is activated when the body is relaxed and at rest. Our ANS dominance can be measured through a process called HRV. “HRV (Heart Rate Variability) is the variability in the time interval between consecutive heartbeats. This variability is caused by the interplay between the sympathetic and parasympathetic nervous systems.” HRV can be measured with an electrocardiogram (ECG) machine or via a heart rate monitor. It is also possible to measure HRV using a smart technology apps such as Oura ring and Whoop.

BrainTap and NuCalm help people to get into more restful states and promote parasympathetic dominance.

The therapies and techniques that help us to drive more parasympathetic responses are meditation, breathing exercises, BrainTap, NuCalm, Biocharger and even that feeling post sauna. Braintap and NuCalm both work to help soothe and balance the Autonomic Nervous System (ANS). “Braintap combines brainwave entrainment, hypnotherapy, and meditation to bring the body into a relaxed state, while NuCalm utilizes neuroacoustic software and cranial electrotherapy stimulation to reduce stress levels and help the body relax.” Both techniques help to reduce the body's stress response, which can help to reduce anxiety, improve sleep, and increase overall wellbeing. In response to relaxation, the parasympathetic nervous system releases hormones such as acetylcholine, which cause the body to slow down and return to a state of balance.

Meditation and breath-work also assist with parasympathetic dominance and getting into more calm states.

Stress and relaxation are two essential components of the ANS. When the body is exposed to a stressful situation, the sympathetic nervous system is activated and prepares the body for action. On the other hand, when the body is relaxed, the parasympathetic nervous system is activated and helps the body return to a state of balance.

Cold water therapy and sauna can also help to improve circulation and increase blood flow, which can help to support the ANS by providing vital nutrients to the body. Additionally, cold water therapy and sauna can help to increase endorphins, which are hormones that are released in response to stress and help to regulate the body's response to stress. This can help to support the ANS by reducing overall stress levels and allowing the body to remain in balance.

Training your ANS through a variety of techniques, therapies and methods has been shown to be beneficial for the prevention of many stress related disease. Chronic fight or flight can lead to a variety of negative health impacts, including increased risk of hypertension, cardiovascular disease, digestive problems, impaired immune system functioning, increased risk of depression, anxiety disorders, insomnia, fatigue, and difficulty regulating emotions. Additionally, chronic fight or flight can lead to an increase in stress hormones such as cortisol and adrenaline, which can lead to a decrease in the body’s ability to fight off infection and disease.

Relaxation, breathing exercises and meditation can be combined with sauna sessions for positive results.

Here are some simple tips bring your body out of the fight or flight state:

1. Practice deep/slow breathing: Deep breathing can help to slow down your heart rate and bring your body out of the fight or flight state. Take a few slow, deep breaths and focus on the sensation of the air entering and leaving your lungs. This practice is often used during cold water therapy sessions and also the sauna to train the stress response.

2. Practice yoga: Yoga is another great way to help your body and mind relax. The combination of physical poses, breathing exercises, and meditation can help to bring your body out of fight or flight and into a state of rest and relaxation.

3. Spend time in nature: Spending time in nature can help to reduce stress and anxiety and can help to bring your body out of fight or flight. Immersing yourself in nature can help to bring your body into a state of relaxation and calm.

4. Spend time with loved ones and community: Spending time with loved ones can help to bring your body out of fight or flight and into a state of relaxation. Connecting with others can help to reduce stress and anxiety and can help to bring your body into a restful state.

The ANS is an essential part of the body’s response to stress and relaxation. It helps maintain homeostasis by regulating the body’s internal environment and preparing it for action or restoring it to a state of balance. It is important to recognize the role of the ANS in order to understand how stress and relaxation impact the body and how they can be managed.

Resources:

1. https://www.health.harvard.edu/blog/sympathetic-nervous-system-fight-or-flight-and-rest-and-digest-201504097726

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401023/

3. https://www.medicalnewstoday.com/articles/322946#effects-on-the-body

4.Harvard Health Publishing: Heart Rate Variability: https://www.health.harvard.edu/heart-health/heart-rate-variability-what-it-is-and-what-it-tells-you-about-your-health

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6381771/

6. https://www.sciencedirect.com/science/article/pii/S1568163712000764

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3744167/

Training and Understanding Our Autonomic Nervous System (ANS)

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