How to Optimize Your Recovery?

The sympathetic and parasympathetic nervous systems form the autonomic nervous system.

This system regulates all bodily processes that occur automatically, such as blood circulation, breathing, digestion, and temperature maintenance. But how can we recover faster?

The sympathetic system reacts to stress, triggering either the fight or flight response in survival situations. The parasympathetic system, on the other hand, promotes calmness and regeneration; it relaxes.

These two systems work interdependently, like a seesaw. If one is dominant, the other is inactive, and vice versa. Therefore, it is essential to use each system at the right time to enable competitive performance and optimal recovery.

This article is intended for healthy individuals without medical conditions. Consult a doctor if in doubt.

3 Very Simple Ways to Stimulate the Parasympathetic System

Breathing

We can go weeks without food and days without water, but how long can we go without breathing? How can we breathe optimally?

Deep breathing activates the vagus nerve, lowering blood pressure and heart rate. Slow breathing with an equal inhalation/exhalation duration increases baroreceptor sensitivity and vagal activation. This will activate the parasympathetic system for better recovery.

Cold Exposure

Exposure to cold is a great way to stimulate the parasympathetic system. When your body adapts to the cold, sympathetic activity decreases, and parasympathetic activity increases (rest, digestion).

Thermoreceptors measure variations in skin temperature. They send afferent information to the hypothalamic regulatory centers. They ensure thermoregulation, appetite, and regulation of the sleep-wake cycle. They also play a crucial role in modulating the autonomic nervous system. Therefore, cold exposure can influence the basic functions of the human body to enhance performance.

The Microbiome

The gut is much more delicate and powerful than it seems. It is a little brain. This little brain constantly communicates with the larger one via a multi-lane highway.

The gut microbiome influences the body's functions beyond its metabolic roles and protective barrier against external aggressions. Its involvement in the gut-brain axis suggests that imbalances could affect brain functions. This connection is bidirectional and primarily occurs through the sympathetic (splanchnic nerves) and parasympathetic (vagus nerves) pathways of the autonomic nervous system. Thus, it directly influences the autonomic nervous system and recovery.

 

By Gaël Faury Physical Trainer – Neuro-Cognitive Development

INSTAGRAM: SET-UP PERFORMANCE