How to Activate the Parasympathetic Nervous System: a Pathway to Calm

You're late for work, the traffic is at a standstill, your heart is racing, and your palms begin to feel sweaty — we’ve all been in this highly relatable scenario, and it isn’t pleasant. It’s in these kinds of stressful situations that our nervous systems go into overdrive, preparing us for some kind of perceived threat that isn’t actually there. Unfortunately, there isn’t a magic button that can move us from stressed to calm at the flick of a switch. But, understanding how to activate parasympathetic nervous system responses can be a great help in moving us toward a relaxed state.

As a yoga teacher of almost a decade, I’ve witnessed countless students transform from stressed out and tense to relaxed and centered using practices that activate the parasympathetic response. In this article, we’ll journey together through this crucial system, discovering how it functions and some of the best practical techniques for activating the parasympathetic nervous system for stress relief when you need it the most.

What is the parasympathetic nervous system?

The parasympathetic nervous system (PNS) is one branch of your autonomic nervous system (ANS), which governs involuntary bodily functions. We need it so we don’t have to constantly remind ourselves to breathe or to tell our hearts to keep beating. The PNS is often referred to as ‘rest and digest’ and works in synchronicity with its counterpart, the sympathetic nervous system (SNS), which controls our ‘fight or flight’ response.

While the SNS prepares the body for action in the face of danger by increasing our heart rate, raising blood pressure, and directing blood to our muscles, the PNS does the exact opposite.

But the PNS doesn’t just simply slow us down and chill us out. It’s our body’s pathway to feeling safe and secure. When activated, it tells us that we are secure enough to rest, connect with others around us, and repair our bodies.

Dr Stephen Porges, creator of the Polyvagal Theory, explains in his book, The Pocket Guide to the Polyvagal Theory: The Transformative Power of Feeling Safe, “If our nervous system detects safety, then it’s no longer defensive. When it’s no longer defensive, then the circuits of the autonomic nervous system support health, growth, and restoration.”

Can you consciously activate it?

Although the PNS is part of the ANS — meaning that it usually functions on its own rather than with our conscious control — there is research that suggests we can influence it through various practices, such as intentional deep breathing and mindfulness meditations.

As both a practitioner and teacher, I’m endlessly impressed by how inclusive and accessible these techniques are for everyone and how there is always an option to try, no matter your age or physical ability.

The power of your breath: breathing techniques

One of the most accessible and fastest routes to activating your PNS is right under your nose — your breath! And it’s not just yoga teachers, meditators, and mindfulness practitioners who promote breathing techniques; they’ve been pretty well studied in the scientific world, too. This 2023 systematic review and meta-analysis looked at the current research into breathing techniques and their effect on the functions governed by the ANS. It suggested a moderate but significant effect on breathing rate, heart rate, and high blood pressure.

One technique I find particularly helpful for myself and my students is ‘diaphragmatic breathing,’ which is more commonly known as ‘belly breathing.’ I prefer to practice lying down or sitting somewhere comfortable, but there’s no reason you couldn’t try it on the bus, in the car, or while taking a walk round the park, for example. Here’s how you do it:

That’s it. Super simple and potentially highly effective. A recent study published in 2025 in the Journal of Clinical Medicine suggested that a singular session of deep breathing could lower heart rate and promote feelings of relaxation in a group of 60 adults with an age range of 18-45. Perfect for when you feel yourself getting dysregulated in a traffic jam!

Another method, the 5-5-5 technique, is my personal favorite to use with my students whenever I feel a sense of collective tension in the room, especially during early morning classes or after work. Here’s how you do it:

1. Stand, lie, or sit comfortably, placing both hands lightly on the belly.
2. Inhale for five seconds through the nose.
3. Hold your breath for five seconds.
4. Exhale for five seconds, either through the nose or gently through the mouth.

The shift in energy is palpable in a class setting after this practice. Everyone's shoulders drop, their faces soften, and somehow, the quality of the silence just feels deeper and more connected.

Move gently: yoga, walking, and light cardio

When you do intense exercise like running, your sympathetic nervous system kicks in. It speeds up your heart and breathing and sends blood to the muscles to help you move faster.

More gentle forms of movement that still stimulate blood flow, like yoga, tai-chi, and leisurely walking, have the opposite effect, which is why they are seen as more calming types of exercise.

Although the scientific connections between yoga and polyvagal theory are still fairly limited, there has been some interesting discussion around the topic. In a 2018 research and hypothesis article published in Frontiers of Human Neuroscience, researchers suggested that contemporary neuroscience supports the use of yoga therapy for self-regulation.

Obviously, being a yoga teacher and mindfulness practitioner, I am somewhat biased. However, in all my years as a devotee to yoga, I’ve yet to meet anyone who didn’t feel calmer and more centered after a class. Certain yoga asanas, like child's pose, seated forward folds, and legs-up-the-wall, I find to be particularly restorative and nourishing to the PNS.

Possibly the most wonderful thing about using movement as a pathway to calmness is its accessibility. As long as you can find five minutes in your day to gently stretch or take an easy stroll around the block, you can start the process of improving your body’s ability to shift from stressed to relaxed.

Meditation and mindfulness for mental focus

Most of us have likely seen yogi influencers or self-proclaimed ‘gurus’ waxing lyrical about the benefits of meditation and how it helps them stay completely zen at all times. While those types of ‘spiritual bros’ can often be nauseating, scientists looking into meditation and mindfulness have suggested that it really can help with focus.

A 2021 meta-analysis published in Springer suggested a link between meditation and the improvement of some attention-based tasks. Another 2024 academic review explored the possibility of meditation and mindfulness as a pathway to improved mental health and academic performance in students. The findings suggested that mindfulness meditation improved memory and enhanced focus and concentration, ultimately leading to better academic accomplishment.

I totally get that for some people, the thought of sitting down in silence for even a few minutes is actually somewhat intimidating. I was exactly the same. I struggled with meditation in the beginning — my busy mind kept yanking me into taking an inventory of my to-do list, and I found it hard to stay with the stillness.

What helped was keeping it super simple. Not trying to be like the people I saw online who spent two hours a day sitting cross-legged on a little cushion. I started with three minutes per day, focusing on my breathing rate, and now meditation is one of my go-to practices whenever I feel stressed and overwhelmed. Even taking 30 seconds to close my eyes and focus on the sensation of my breath entering and leaving my lungs helps to transform my focus and physical presence.

Try this simple practice:

Touch therapy: massage and connection

If you’ve ever had one of those hugs from a loved one that just makes everything feel okay again, you’ve experienced the power of physical touch as a PNS activator. You might have felt a similar calming sensation after stroking a pet for a few minutes, too. In a review article published in Frontiers in Psychology, these kinds of touch release oxytocin — the ‘love hormone’ — which helps induce that soft and relaxed sensation in the body.

Beyond cat cuddles and snuggling up with loved ones, massage is a wonderful way to ease tension and encourage the body to enter a relaxed state. Not only does it feel great, but research suggests it reduces stress hormones and increases the release of our ‘happy hormones’ — dopamine and serotonin.

Where to massage to stimulate the parasympathetic nervous system?

A few effective places to massage include:

• The base of the skull
• The temples
• The middle of the chest

And it’s not just professional massage that can offer a calming effect. You can try massaging your own feet, earlobes, or just behind the ears where your skull meets your neck. Sometimes, this kind of self-care can signal your body to move into a more relaxed state.

Sensory calm: music, scent, and nature

Although I can feel it for myself how sound, nature, and nice smells help me to regulate, beyond the occasional outdoor yoga class, I don’t have a wealth of professional experience using song or the power of nature. So, to gain some insight into this area, I interviewed a chartered psychologist and Gestalt psychotherapist, Jake Farr, C.Psychol, who incorporates deep ecology into her work with clients and organizations.

We talked about mindfulness meditation in nature. One of her go-to practices is to head out in nature and simply spend some quiet time noticing everything around. She advocates for paying attention to the colors and shapes of the natural world to help the body relax.

She stated:

“If there is just one thing you choose to do to support and regulate yourself, it would be to spend some time every day in nature. Even if that’s ten minutes sitting on a park bench or in your garden as you drink your morning cup of tea. Spend time listening to the bird song or the sound of the wind in the trees. Look gently at the new growth of spring or the way the leaves begin to decompose on the ground in early winter.”

Playing music is also an incredible tool for PNS activation, and Farr regularly prescribes singing to her clients. She notes: “Communal singing is great. Singing alone is still good — but singing with others is amazing for nervous system regulation and stress reduction.”

I’ve always been fascinated with music and frequencies, and there’s a lot of talk on the alternative and energy therapy circuit about 432 Hz music and its calmative potential. There’s not a great deal of robust science to support this, but I did find one study in particular that offered some interesting insights. There were 100 study participants, and those who listened to 432 Hz music self-reported less anxiety before dental surgery.

This may initially sound promising, but without more controlled research, it’s impossible to say whether 432 Hz music can truly stimulate our PNS. It may simply be the music itself that we find calming and not necessarily the frequency of it.

The stress reduction benefits of spending time in green spaces are much better studied. In a 2019 scientific report published in Nature, researchers noted that “Green environments lowered stress induction more than urban environments.”

Another 2023 meta-analysis published in Environmental Research looked at the effects of green spaces on anxiety and depression. Researchers suggested that “Higher green space exposure might be helpful for anxiety and depression disorders.” They also noted that improving or preserving green spaces should be regarded as a promising intervention for public health.

I know from personal experience that spending time in nature or listening to peaceful music in a space that has an aromatherapy burner does wonders for relaxing my body and calming my thoughts. Scents like lavender, bergamot, and chamomile not only smell wonderful, but some recent research suggests that they have some promise in reducing anxiety and symptoms of depression. However, I would never advocate dousing yourself in an essential oil over seeking professional help if you feel like you are struggling with anxiety and depression.

Sleep and diet: foundational daily support

Quality sleep might just be the most powerful PNS activator. We all know how incredible it feels to wake up after a long sleep, feeling refreshed and ready for the new day. And, it’s pretty likely we’ve all experienced a sleepless night or two when we wake up feeling like we’ve run a marathon.

During sleep, our bodies go into a state of deep rest and recovery, allowing us to repair ourselves on a cellular level. There was even a recent 2024 study published in Biomedicine & Pharmacotherapy, which suggested that non-invasive vagus nerve stimulation (nVNS) may hold promise for helping those suffering from depression symptoms associated with sleep deprivation.

While conversing with Farr, she discussed some of the benefits of a regulated SNS being improved sleep and better digestion. She also noted the importance of our diets in connection to our ANS.

What we eat may exert an effect on how we think and feel. Although it might sound strange, our brains and our guts actually communicate with each other, often referred to as the gut-brain axis. There has been some fascinating research suggesting that this communication is partly facilitated by none other than your vagus nerve. So, it stands to reason that gut-healthy nourishment like fermented foods, vegetables, fruits, and nuts may help with ANS tone and support the gut-brain axis.

Personally, one of the best things I ever did to support my body was to limit the amount of sugar and caffeine I consumed. I’ve found that by having an early afternoon cut-off point for tea, coffee, and sugary foods, my sleep is much improved, and I’m less jittery.

Unique triggers: completion, gratitude, and laughter

You know that satisfied feeling you get when you finish a task, even a small one? Well, that’s because your brain registers the completion and a kind of resolution, which triggers dopamine release and a shift toward parasympathetic activity. Knowing this helps me approach my to-do list more like an exercise for my nervous system rather than a chore I have to force myself through.

Living with an attitude of gratitude may help us shift our focus from potential worries or perceived threats to being present with the more positive aspects of life. Now, I’m not saying we all need to push through the very real struggles we may be experiencing by using toxic positivity as a bypass. But, I’ve found that simply listing three things I’m grateful for each morning helps me feel much more centered, especially during more challenging times.

And you’ve probably all heard the saying, ‘laughter is the best medicine.’ A good giggle certainly makes us feel better, lighter, and more centered with ourselves and others. Recent research suggests that spontaneous laughter may reduce stress hormones and increase our ’happy hormones,’ making it a great potential way to stimulate PNS activity.

Grounding or ‘earthing’ may also help activate PNS. This involves touching the ground directly or using a device that claims to connect you to the Earth’s electrical field. However, there is very little research into grounding and ANS regulation, so I can’t say with any scientific certainty that it’s beneficial. However, spending five minutes breathing deeply while barefoot on the grass does wonders for me when I’m having a heavy day.

Advanced approaches

As we’ve discussed, the vagus nerve plays an important role in parasympathetic activity. Some people looking for deeper stimulation are turning to devices and activities that claim to influence it.

VNS stimulation devices

There are now a variety of different stimulation products available, ranging from non-invasive wellness options like transcutaneous vagus nerve stimulation (tVNS) devices to invasive VNS devices placed under the skin and used for some treatment-resistant conditions, such as drug-resistant epilepsy. However, research into the efficacy of these devices is limited, and their long-term safety isn’t necessarily guaranteed. Before trying anything like this, especially if you have any existing medical conditions, I’d highly recommend speaking about it with a medical professional.

Cold exposure

Advocates like the infamous Wim Hof suggest that cold exposure, particularly to the face (like splashing cold water), through cold showers and ice plunges powerfully stimulates parasympathetic response.

The actual health effects of cold exposure are a subject of continuing debate in the scientific world. This 2022 review published in the International Journal of Circumpolar Health suggests that while there is emerging evidence that voluntary exposure to cold water may have health benefits, there’s a clear need for new and controlled research studies looking at this topic specifically.

I’ve been taking ice plunges regularly for about two years now, and they’ve helped my stress responses massively. If I can sit in a cold plunge for three minutes while regulating my breathing, then I’m able to deal with many more perceived stressors in a calm way. You don’t have to begin by getting into an ice chest — a simple 30-second blast of cold water at the end of your shower is an easier way into the practice.

Acupuncture

While researching this topic, I came across a 2022 comprehensive review of the scientific literature exploring a potential link between acupuncture and ANS. Researchers speculated that acupuncture may play a role in regulating both the sympathetic and parasympathetic systems. However, the exact mechanisms through which this is achieved are unknown.

I’ve had acupuncture a few times, and it’s worked well for me. But personally, for vagal stimulation, I prefer cold therapy rather than being punctured by lots of tiny needles.

When to ask for help

Although these techniques might help with overall stress relief, they are certainly not diagnostic tools and should never replace professional help. Chronic stress, anxiety, continual digestive issues, and sleep problems are real issues that require expert guidance to work through, and it’s both brave and necessary to reach out for help if you feel like you’re struggling. You don’t have to push through challenging times all by yourself.

As Bessel A. van der Kolk, author of The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, says, “When the alarm bell of the emotional brain keeps signaling that you are in danger, no amount of insight will silence it.”

It’s okay that there are times when our usual breathing techniques or cold therapy simply don’t work. There’s nothing inherently wrong with you — it’s simply a signal from the body that a more tailored approach, looking at your needs and history, is required.

Bottom line: choose your calm

Seeing as each one of us is a wholly unique person with an emotional and physical history, there isn’t a simple one-size-fits-all approach to internal regulation. What works to relax your body might be different from what works for someone else, and that’s totally okay.

During my discussion with Jake Farr, C.Psychol, she highlighted the importance of a personal approach:

“The important thing is to find out what works for you. For some people, it may be meditation or a focused way of breathing. Other people's preference might be to simply pause and notice what’s around them.”

I always find it helpful to remember that nervous system regulation is a practice, not a perfect state that you need to achieve. I’m forever reminding my students that small moments of parasympathetic activation throughout the day can really add up.

Taking the steps to understand how our nervous system operates is crucial if we want to be able to learn how to regulate effectively. It’s a fascinating and ever-evolving journey as more research comes to light with each passing year. Through my extensive discussions with Farr for this article, we both agreed that spending time in nature is our most favored way to calm ourselves. And I’d like to end with this beautiful quote from her about the healing power of nature:

“Spending time in nature helps to give us a break from our chattering internal dialogue. We get to breathe cleaner air and can enjoy that we are in relationship with the trees around us, quite literally breathing in the oxygen they produce. And there is lots of research suggesting that being in nature and amongst the trees reduces stress hormones, lowers blood pressure and heart rate, and supports our immune system — helping to improve our mood and overall well-being.”