How to activate your parasympathetic nervous system

The parasympathetic nervous system (PNS) is often called the “rest and digest” system, and it’s the key to effective recovery and long-term health. When activated, it helps lower your heart rate, blood pressure, and promotes digestion and cellular repair. Here are a few ways to consciously turn on your PNS:

Good: Exercise (The Paradoxical Activator) – At a bare minimum, getting 30-60 minutes of varied exercise 5-6 days a week is a must for turning on the parasympathetic nervous system. While a strenuous workout produces acute stress (a temporary spike in your sympathetic, or “fight or flight,” system), it actually leads to a stronger, more resilient PNS over time.

Regular physical activity stimulates systems in the body that improve immunity, enhance sleep quality, and lower blood pressure. Research consistently shows that aerobic and resistance training are powerful modulators of Heart Rate Variability (HRV), a key marker of parasympathetic tone and overall nervous system health.

Better: Breath Work and Vagal Nerve Stimulation – Mindful breathing and dedicated relaxation practices are some of the best, most accessible ways to directly improve markers for parasympathetic activation. From mellow yoga classes to mindfulness meditation, or simply putting your feet up for 90-seconds after a hard workout, these techniques stimulate the Vagus nerve. The Vagus nerve is the main communication pathway for the PNS, extending from the brainstem down to the abdomen.

Deep, slow, diaphragmatic breathing has been shown in clinical studies to significantly increase Vagal Tone, which is associated with improved emotional regulation and resilience to stress. If you’re doing the basics and are looking for an edge, consider an auxiliary device to help stimulate parasympathetic tone. I personally use the Apollo Neuro device and have seen really great reductions in daytime stress and improvements in sleep. We have a great deal with Apollo here.

Best: Targeted Recovery Modalities – Everything listed above is a daily or at least frequent and consistent intervention. Sometimes, especially during times of high stress or when you need a deeper reset, we need a little more help. That’s where targeted modalities like Acupuncture and Chiropractic can provide significant support.

Acupuncture has been shown in research to regulate the autonomic nervous system by modulating the activity of the Vagus nerve and promoting the release of endorphins.
Chiropractic adjustments help restore proper motion to spinal joints, flooding the brain with positive movement signals and improving overall neural communication. This sensory reboot helps shift the nervous system out of a stressed state and into a healing mode.

Both modalities have a ton of research supporting their relaxation benefits and effectiveness in lowering physiological markers of stress. You can book your session online today!

If you’re doing the basics and not getting the results you hope for, I’m always happy to dig into this deeper.

Author Jeremy Hyatt, MS, CSCS is a personal trainer and co-owner of Hyatt Strength + Wellness. He believes it’s important to start with the basics and move from there. Too often, people get into complicated movements and goals before they have the proper fundamentals, which can lead to negative results. Jeremy has been working in the fitness industry since 1995 and co-founded Hyatt Strength + Wellness in 2011.