How the Sympathetic and Parasympathetic Nervous Systems—and how 6 Months of Breathing will change you

Stress Didn’t End When the Work Was Over

I finished my studies with great success, climbed the career ladder, and achieved everything I had worked so hard for. But instead of feeling fulfilled, I found myself trapped in a strange kind of misery. For five years, I lived with a body that was stuck in fight-or-flight mode, as if it didn’t realize the danger had passed.

My mind wanted to enjoy my accomplishments, but my body wouldn’t let me. I had constant physical tension, IBS symptoms, poor sleep, and a feeling of unease that shadowed even the happiest moments. It was as if my nervous system had decided that stress was my default state. I had "won the race," but my body still thought it was running.

Understanding the Nervous Systems

The reason for this came down to an imbalance in my autonomic nervous system, which has two main players:

1. The Sympathetic Nervous System (SNS):
   This is your "fight or flight" system. It’s what kept me going through those high-pressure years, giving me bursts of energy to meet deadlines, study, and push through long days. But it’s not meant to stay switched on forever.

2. The Parasympathetic Nervous System (PNS):
   This is your "rest and digest" system. It helps your body recover, relax, and restore itself. After years of being in survival mode, my PNS wasn’t able to take the lead.

When your sympathetic system is in control for too long, it leaves you feeling trapped—always alert, tense, and unable to relax. This imbalance doesn’t just affect your mind; it impacts your digestion, sleep, and even your ability to feel joy.

The Turning Point: A Simple Breathing Practice

After years of feeling stuck, I knew something had to change. That’s when I discovered a breathing technique designed to activate the parasympathetic system. At first, it felt almost too simple—how could something as basic as breathing fix what years of stress had done? But I committed to it every night before bed, and over six months, it slowly began to transform my life.

Here’s the technique I practiced:

1. Find a Quiet Space: I’d sit on a yoga mat (I don´t do yoga), but I usually have something and a space in my home that I just label it as relaxation and that is my sweet spot of caring about myself.

2. Focus on Slow Breathing:

   • Inhale through the nose for 4 seconds.

   • Hold the breath for 4 seconds.

   • Exhale through the mouth for 6 seconds.

3. Repeat for 20-30Minutes:
   During this time, I’d imagine my breath washing over me, calming my body and releasing tension.

How the Sympathetic and Parasympathetic Nervous Systems—and 6 Months of Breathing—Changed My Life

Let me take you back to a time when my life felt like a never-ending storm. I was juggling a master’s degree, working long hours in the banking industry, and spending every spare moment studying to achieve great grades. On top of that, I was biking through chaotic and stressful city streets to get from one side of town to the other. The pressure was immense, and I thought that if I just pushed through, I’d eventually reach the light at the end of the tunnel.

Understanding the Nervous Systems

The reason for this came down to an imbalance in my autonomic nervous system, which has two main players:

1. The Sympathetic Nervous System (SNS):
   This is your "fight or flight" system. It’s what kept me going through those high-pressure years, giving me bursts of energy to meet deadlines, study, and push through long days. But it’s not meant to stay switched on forever.

2. The Parasympathetic Nervous System (PNS):
   This is your "rest and digest" system. It helps your body recover, relax, and restore itself. After years of being in survival mode, my PNS wasn’t able to take the lead.

When your sympathetic system is in control for too long, it leaves you feeling trapped—always alert, tense, and unable to relax. This imbalance doesn’t just affect your mind; it impacts your digestion, sleep, and even your ability to feel joy.

The Turning Point: A Simple Breathing Practice

After years of feeling stuck, I knew something had to change. That’s when I discovered a breathing technique designed to activate the parasympathetic system. At first, it felt almost too simple—how could something as basic as breathing fix what years of stress had done? But I committed to it every night before bed, and over six months, it slowly began to transform my life.

Here’s the technique I practiced:

1. Find a Quiet Space: I’d sit or lie down in a comfortable position before bed.

2. Focus on Slow Breathing:

   • Inhale through the nose for 4 seconds.

   • Hold the breath for 4 seconds.

   • Exhale through the mouth for 6 seconds.

3. Repeat for 10-15 Minutes: During this time, I’d imagine my breath washing over me, calming my body and releasing tension.

What Changed After Six Months?

At first, I didn’t notice much beyond feeling slightly calmer before bed. But as the weeks turned into months, the changes became undeniable:

• My Body Relaxed: The constant tension in my stomach and shoulders began to ease.

• IBS Improved: My digestion settled, and I no longer felt like my gut was at war with me.

• Better Sleep: I fell asleep faster and woke up feeling rested, something I hadn’t experienced in years.

• I Found Joy Again: For the first time in a long while, I could appreciate the fruits of my hard work without feeling like something was holding me back.

How Breathing Helps Me Today

The breathing practice didn’t just help me recover; it gave me a lifelong tool. Now, whenever I’m about to face a challenging situation or feel nervous, I pause and focus on my breath. Instead of letting stress take over, I let my breath wash over my body and mind, clearing away the tension.

For example, if I have a big presentation or feel overwhelmed by a sudden responsibility, I take a moment to breathe deeply. It’s like giving my body permission to switch from survival mode to calm mode, and it makes all the difference.

If You’re Stuck, Start Here

If you’re feeling trapped in a cycle of stress or unable to enjoy life’s moments, I encourage you to try this breathing technique. Start small—just 5-10 minutes before bed—and let it become a daily ritual. Over time, it can transform not just your nights, but your entire life.

I’ve learned that success isn’t just about what you achieve; it’s about how you feel while living it. Give yourself the gift of balance. You deserve to enjoy every moment you’ve worked so hard for. 🌿

I usually use Healing Vibrations channel to find the meditation that I need and I let my body realx. I like this one because it has a healing sound that impact our body withou noticing it. I also use Great Meditation when I need someone talking because is quite difficult for me to connect with myself. If you speak spanish you can also see Gabriela Litschi's guided meditations.