Autonomic Nervous System: Breathing
The autonomic nervous system regulates breathing through the constriction and dilation of airways. Therefore, the autonomic nervous system can increase or decrease your breathing rate and intake of oxygen depending on the current situation.
Sympathetic Nervous System
When activated, the sympathetic nervous system causes the airways to dilate, or widen. This dilation allows for more air to flow through the lungs, increasing the breathing rate and the amount of oxygen in the body. By increasing the concentration of oxygen, your organs and muscles have more energy to deal with the stressful or frightening situation.
Parasympathetic Nervous System
While the autonomic nervous system can affect breathing, you can use breathing to consciously influence the autonomic nervous system. Deep breathing can be used to stimulate the parasympathetic nervous system, activating the “rest and digest” response to combat the “fight or flight” response that is activated in stressful situations.
For example, say you’re hiking in the woods and encounter a bear. Your body needs enough oxygen and energy to safely run away from the bear. Therefore, your sympathetic nervous system will activate the “fight or flight” response. This will increase your breathing rate and provide enough oxygen so that your leg muscles can help your body run away from the bear.
When activated, the parasympathetic nervous system causes the airways to constrict, or narrow. This constriction allows for less air to flow through the lungs, decreasing the breathing rate. During restful or safe situations, your body needs less oxygen, therefore the parasympathetic system counteract the sympathetic system, creating an equilibrium, or balance, in the body.
You can also use breathing and your breath to control the autonomic nervous system. Specifically, deep and slow breathing activates the parasympathetic nervous system. Deep breathing tells your brain that you are not in a dangerous situation, causing the parasympathetic system to activate and suppress the sympathetic nervous system. By activating your parasympathetic nervous system, deep breathing slows your heart rate and diverts more oxygen to your brain, allowing you to think more clearly.