According to The American Institute of Stress: About 33 percent of people report feeling extreme stress, like working in a stress factory. 77 percent of people experience stress that affects their physical health.
73 percent of people have stress that impacts their mental health. Stress is usually caused by psychological causes, such as constant anxiety about losing a job or family problems. In other cases, anxiety can be caused by the environment, such as an approaching high deadline or an attempt to come to work during a busy peak.
Regardless of the cause of the stress, high levels of anxiety cause the human body to respond by releasing cortisol or adrenaline, which results in physiological changes such as palpitations, increased breathing, muscle tension, and sweating. All the combined reactions of the body to stress are known as a fight or flight reaction.
Why is the parasympathetic nervous system so important?
Without the parasympathetic nervous system, the monitoring and regulation of everyday body processes would be impossible. Further, the parasympathetic nervous system plays a vital role in maintaining both mental and physical health by helping the body to calm down from stress reactions that elevate blood pressure, dilate the pupils, and divert energy from other body processes to fighting or fleeing.
Sympathetic and parasympathetic nervous systems
The central nervous system consists of the brain, spinal cord, and all the nerves within our body. The autonomic nervous system is the part of the central nervous system that regulates involuntary body functions. Within the autonomic nervous system, we find the sympathetic and parasympathetic nervous systems, which both control the same parts of the body and same general functions of the body, but with opposing effects. Your can also read here more about heart rate variability!
The parasympathetic nervous system affects the same body functions as the sympathetic nervous system, but in a completely different way. It works to slow down certain responses and bring about a state of calm to the body, allowing it to rest, relax, and repair itself.
The primary function of the parasympathetic nervous system is to maintain long-term health and a healthy balance across all the body’s functions. Parasympathetic responses include an increase of digestive enzymes, decreased heart rate, constriction of bronchial tubes in lungs, and more relaxed muscles.
How to improve your parasympathetic nervous system functions?
There are many techniques that a person can use to strengthen and ways they can make parasympathetic nervous system activation, causing a relaxation response in their body. For example:
- Spend time in nature.
- Have positive habit meniu
- Sleep music and watching sleep gifs
- Deep breathing: focus on taking breaths all the way down into your belly that expands your diaphragm as you inhale.
- Get enough sleep.
- Get a massage.
- Practice meditation: spend 10 minutes quieting your mind and focussing on your breathing.
- Touching your lips: this part of the body has many parasympathetic fibers running through them.
- Focus on a word that is soothing such as calm or peace.
- Play with animals or children.
- Practice yoga, chi kung, or tai chi.
- Sport.
- Try progressive relaxation.
- Do something you enjoy, such as a favorite hobby.
- Vagus nerve stimulation at home
Parasympathetic Nervous System Dysfunction
Dysfunctions within the PSNS can be varied and may only affect one or more organs. If the nerves in the system are damaged, this can interfere with messages being sent between the brain and organs such as the heart, blood vessels, and sweat glands. If there is a surplus of the neurotransmitter acetylcholine, this can result in some side effects.
As this neurotransmitter sends signals to organs of the body involved in the PSNS, too much of this can result in cramps, muscular weakness, paralysis, diarrhea, blurry vision, and the overproduction of tears. If the PSNS is underactive due to nerve damage, this could result in symptoms such as constantly high blood pressure and heart rate.
This is because the parasympathetic is unable to function properly to calm down the body after times of stress, so you may find someone being in a constant state of stress when there is no visible trigger to this. Autonomic dysfunction is a condition whereby the autonomic nervous system and its divisions do not work properly. This dysfunction can develop when nerves of the autonomic nervous system are damaged and can range from mild to life-threatening. The most common cause of autonomic dysfunction is diabetes, but there could be hereditary reasons, as well as aging, Parkinson’s disease, or chronic fatigue syndrome being some of the possible causes.
Below are some other symptoms of damage or dysfunction within the PSNS:
- Issues with digesting food – not being able to digest properly or at a slower pace than normal.
- Bladder dysfunction – this could result in incontinence or urine.
- Abnormal sweating – the sweat glands may be producing too much or too little sweat.
- Lack of pupillary response – the pupils may be unable to constrict after a stressful situation, so may always be appearing larger than normal.
- Lack of salivation – this can result in food not being digested properly.
- Bad habit meniu
- Bowel issues – this could be either constipation or too many bowel movements.
- Being unable to control internal body temperature.
- Visual problems, e.g. blurriness.
Autonomic dysfunction can be treated depending on the symptoms being experienced. For instance, if the cause of dysfunction is due to diabetes, controlling blood sugars will be the primary treatment. In many cases, treatment of the underlying disease (if applicable) can allow damaged nerves within the ANS to repair and regenerate. Autonomic dysfunction can be diagnosed by a doctor taking their time in order to understand what exactly the issue is. For example, using blood pressure monitors to test high or low blood pressure, or using an electrocardiogram to measure heart rate.
Although medical conditions cannot always be treated, there are some quick solutions that may be useful in order to activate the PSNS if taking a while to recover from a stressful situation. For instance, taking deep abdominal breaths can help in resetting the PSNS and bringing the heart rate down. Similarly, activities such as mindfulness, meditation and yoga have all been shown to help in relaxing and could even help bring the body to return to homeostasis. For more serious parasympathetic dysfunction, seeking a doctor’s advice is always recommended.
Try the Pulsetto
Pulsetto Fit: Wellness, Upgraded
Description (Pulsetto Fit):
Key Features of Pulsetto Fit
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Custom Fit: Comes with two removable magnetic paddings for different neck sizes, ensuring a snug, comfortable fit.
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New Pulsating Mode: A rhythmic, wave-like stimulation that syncs with your breath for deeper nervous system relaxation.
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20% Longer Battery Life: Offers about 1.2 weeks of daily use per charge.
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Enhanced Durability: Reinforced materials make it built to last through daily wear.
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Same Great App: Includes the same 5 programs and 30-day Premium trial as Lite, with identical sound library and add-ons.
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What’s Included: Device, two paddings, 60g gel tube, USB-C cable, user guide.
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Safety: FCC-certified, same ULRE tech as Lite. Consult a doctor if you have implantable devices.
Pulsetto - Your Peace & Better Sleep Partner
The Science Behind Vagus Nerve Stimulation
Pulsetto is a wearable device that uses vagus nerve stimulation (VNS) to promote relaxation and reduce stress and anxiety. By targeting the vagus nerve with gentle electrical impulses, Pulsetto can help induce a state of calm, making it easier to fall asleep and stay asleep.
Advantages of Pulsetto:
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Stress Reduction: Experience significant relief from daily stress by activating your vagus nerve and shifting your body into a "rest and digest" state.
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Improved Sleep: Pulsetto supports restful sleep by calming your nervous system, helping you wake up refreshed and energized.
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Enhanced Mental Clarity: By promoting relaxation, Pulsetto aids in sharpening focus and reducing brain fog.
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Boosted Heart Rate Variability (HRV): This device helps improve HRV, an important marker of heart health and resilience to stress.
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Digestive Health Support: Vagus nerve stimulation positively impacts the gut-brain connection, aiding digestion and reducing bloating.
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Chronic Health Support: Pulsetto offers support for individuals managing chronic stress, anxiety, and fatigue, helping to improve their quality of life.
What's Included:
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Pulsetto Vagus Nerve Stimulation Device
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USB-C Charging Cable
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User Manual
How Pulsetto Works:
Using Pulsetto is simple and takes just 4 minutes to start feeling the effects. Here's how it works:
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Apply a generous amount of gel to your neck or directly onto the electrodes.
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Place the device on your neck.
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Pair it with the Pulsetto app on your smartphone.
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Choose your desired program and start the device through the app.
The device creates a gentle, pleasant vibration or tingling sensation in your neck area. This stimulation helps activate your parasympathetic nervous system, leading to a calmer, less stressed state.
FAQ:
1) What is the parasympathetic nervous syste, and why does it matter?
The PNS is your body’s “rest-and-digest” mode. Activating it lowers stress hormones, slows heart rate, improves digestion, and supports recovery. Start with this primer on vagal tone and stress: The vagus nerve, your secret weapon in fighting stress, the anatomy & functions overview: Vagus nerve anatomy & core functions, and a broader ultimate guide: Vagus nerve stimulation, ultimate guide.
2) What are the fastest ways to activate the parasympathetic system?
Use slow nasal breathing, longer exhales, and gentle vagus stimulation. Practical how-tos: Mastering parasympathetic system activation, Best ways to reduce anxiety (parasympathetic boost), and a grounding overview: How to activate the parasympathetic nervous system.
3) How does breathing help?
Slow, diaphragmatic breathing (e.g., 4–6 breaths/min) increases vagal activity. Try these step-by-steps and routines: The art of nervous system calming, Mindfulness + Pulsetto breathing for stress relief, and Ultimate stress-relief protocol.
4) Can non-invasive vagus nerve stimulation (nVNS) help?
Yes, nVNS gently activates vagal pathways to shift you into “rest-and-digest.” Learn the basics here: Non-invasive vagus nerve stimulation explained and deeper science: Expanding applications of VNS, Neuromodulation: the future of nerve stimulation therapy.
5) Which daily habits keep me more parasympathetic?
Breathing drills, light movement, wind-down routines, and consistent sleep are foundational. Start here: Build a relaxing evening routine, Importance of a wind-down period before bedtime, and Relaxation techniques for sleep.
6) Does posture, massage, or touch work?
Yes, neck/ear areas (auricular branch of the vagus) and gentle self-massage can help. See: Vagus nerve massage, how to do it at home and practical relaxation tools: Best relaxation tools, Best relaxation devices.
7) What should I do when anxiety spikes?
Use a rapid downshift stack: extended exhale breathing + nVNS + a simple grounding drill. Guides: Tips for instant anxiety relief, Best non-invasive methods to ease anxiety, and the condition hub: VNS for anxiety, do exercises & non-invasive treatment work?.
8) How does sleep influence the parasympathetic system?
Deep, consistent sleep boosts vagal tone. Optimize with: Role of sleep optimization in biohacking, Are you missing out on deep sleep?, and tech picks: Top neuromodulation hacks for sound sleep.
9) Does HRV show if I’m truly “parasympathetic”?
HRV (heart rate variability) is a useful proxy. Learn basics and targets: Why we should care about HRV and the age/gender chart: What is a good HRV score?. Also see device-specific HRV guides (e.g., Apple Watch, WHOOP, Oura).
10) What role does sound or music play?
Certain tempos and low-frequency vibrations can soothe the ANS. Explore: Vagus nerve, music & de-stressing for better sleep and broader relaxation therapy ideas: Best relaxation therapy.
11) Are there step-by-step routines I can copy?
Yes, grab a ready-to-use plan here: Ultimate stress-relief protocol, a full nervous system reset: Nervous system reset strategies, plus a focused parasympathetic walkthrough: Mastering parasympathetic system activation.
12) How do digestion and gut health connect to the PNS?
The vagus nerve controls gut motility and secretions; better vagal tone often improves GI comfort. Helpful reads: How to improve gut health, VNS for gut health, do exercises & non-invasive treatment work?, and Vagus nerve human health (overview).
13) I’m overwhelmed. What’s the simplest starting point?
Pick one “anchor” habit and repeat daily: 5 minutes of slow breathing + short nVNS session + brief walk. Use these as your playbook: The art of nervous system calming, Science-backed methods for nervous system regulation, and Mindfulness + breathing routine.
14) Can PNS activation help with headaches or migraine?
Reducing sympathetic overdrive may help some people. See condition-specific guides: VNS for headache and VNS for migraine.
15) What about chronic pain and inflammation?
Vagal activation is linked to the “inflammatory reflex.” Explore: 10 proven strategies to combat inflammation, Soothing the storm: thyroid inflammation management, and pain pathway primers: Power of nerve stimulation therapy for chronic pain.
16) How does work or study stress fit in?
Downshift between tasks with mini-routines (60–120 seconds). Try: Relaxation for better focus & concentration, Stress relief for students, and Role of relaxation in preventing burnout.
17) Are there evidence-based tools I can pair with habits?
Consider nVNS, light movement, breathwork, and sleep hygiene. Comparison guides help you choose: Pulsetto vs Neuvana Xen, Pulsetto vs Apollo Neuro, and the product lineup explainer: Pulsetto Fit vs Pulsetto Lite.
18) Is it safe to stimulate the vagus nerve?
Check safety notes and contraindications, especially if you have implanted devices or specific medical conditions: Is Pulsetto safe?, Contraindications, and Has Pulsetto been tested?. For practical use, see: Quick start guide and What program should I use for my condition?.
19) How do I know if my routine is working?
Track HRV, resting heart rate, sleep quality, and subjective calmness. Use these dashboards and explainers: Why we should care about HRV, Good HRV score chart, and device-specific HRV improvement guides (e.g., WHOOP, Oura).
