Your Anatomy/Physiology refresher
A couple of weeks ago, we talked about the power of rhythmic breathing while walking. This is a technique that can be used to help calm your nervous system. And I know we could all use a little (lot) of that. This week, I want to dive a little deeper into the science behind it all. Let’s step back into High School Anatomy/Physiology for a moment and look at the Sympathetic vs Parasympathetic nervous system.
The Sympathetic system is responsible for getting us ready to act during danger or stress- it gets blood flowing where it needs to and increases our heart rate, muscle tension, and alertness. The Parasympathetic system oftentimes referred to as the "rest and digest" system, does the opposite. It brings calm to our bodies, slows down our heart rate, and helps us digest.
Now, let’s bring it back to our breath while walking. When we breathe in a slow, steady, rhythmic way, we begin to activate our vagus nerve. The vagus nerve is a nerve located in the brainstem- starting in the medulla oblongata and traveling all the way down to the abdomen, where it eventually branches off into various organs (stomach, intestines, liver). The vagus nerve is an important part of the parasympathetic system (the calm one). When we stimulate this nerve, we are telling our bodies we are safe and we can downshift into a more peaceful and relaxed state.
Next time you’re feeling overwhelmed and notice it’s time to take your stress for a walk, lace up your shoes and get moving. It can feel really good to walk quickly, listen to rage music and let your breathing do whatever it wants. Once you’ve felt those feels and are ready to bring in the calm, consider taking off the headphones, slowing your walking pace, and allowing your breathing to find a slower, more relaxed rhythm. Eventually (and with practice) your body and mind will join the party.
Looking for some support in getting into the habit of moving your body? Want to uplevel that walk with some therapy or coaching? I’m your gal. Reach out and let’s chat more about Walk + Talks! kari@wisewomxnwellness.com