How to Activate the Rest and Digest System

You've probably heard of the Fight and Flight response (now commonly known as Fight/Flight/Freeze). But have you ever heard of the Rest and Digest response?

 When your brain detects threat, your body goes through a set of complex responses to promote survival: fighting off the threat or running away. The part of your brain in charge here is colloquially known as the “lizard brain” because it's among the oldest parts of the human brain, having been identified in fish, reptiles, and early mammals. When your body is in fight/flight mode, all systems not necessary for survival (digestion, immune, reproductive, etc.) are temporarily "turned off." After the stressor is gone, your body naturally activates the Rest/Digest response, and the body can go back to using energy for things like digestion. 

The challenge is, in our modern life, our stressors are rarely simple. These responses were evolved in us when we were still being chased by saber-tooth tigers. Our stressors now are complex, occur in relationships, and are on-going. We have very little control over many of the stressors caused by the society we live in.

 Luckily, you can activate the Rest/Digest system on purpose, even if your stressors are not resolved. I find myself talking about this with all of my clients eventually because stress is such a ubiquitous problem in modern society. Below are the common coping skills that are supported by research and have been reported as effective by my clients.

1. Deep Breathing

Deep breathing is the easiest way to activate the Rest and Digest response. It stimulates the vagus nerve (a key component of the Rest/Digest system), lowers your heart rate and blood pressure, and promotes a cascade of responses in the body that reduce cortisol levels. Practicing deep breathing regularly and consistently will create the best results. It's like building a muscle; the more reps you do, the stronger you'll be.

There are some many ways to practice deep breathing! Here's one of my favorites, called Box Breathing:

• Inhale: Breathe in slowly through your nose for a count of 4.

• Hold: Hold your breath for a count of 4.

• Exhale: Breathe out slowly through your mouth for a count of 4.

• Hold: Hold your breath for a count of 4.

• Repeat: Continue this cycle for several minutes.

2. Mild Exercise

Have you ever felt nice and relaxed after a good workout? Recent research has found that there is increased activity in the Rest/Digest system during and after exercise. Physical activity also stimulates the release of endorphins (the body's natural painkillers) and reduces the release of cortisol (the body's stress hormones). 

How much exercise do you need? Here's a guide from the Department of Health and Human Services: Physical Activity Guidelines for Americans (PDF, 15MB), recommending 150 minutes or 2.5 hours of moderate aerobic activity a week, or 75 minutes of more vigorous activity.

However, like deep breathing, exercise promotes the best outcomes if you can practice consistently and regularly. So, choose enjoyable activities that are fun and that you want to keep doing (for me, that's dancing)! Include mind-body exercises like yoga and tai chi. And above all else, listen to your body to avoid overtraining or injury. 

3. Spend Time in Nature

Studies have shown that being in nature promotes the Rest/Digest system, too. There is evidence of physiological relaxation when you look at nature; that same reduction of cortisol, activation of the vagus nerve, decrease in heart rate and blood pressure all happens when you enjoy nature. 

Take a walk outside. Go to a park. Pay attention to the plants, flowers, and animals you see. Allow your focus to be soft, intentional, and nonjudgmental. 

Research has also shown that looking at pictures and videos of nature can yield the same results. So if going outside isn't accessible for you, a Youtube video will do the trick. 

4. Engage in a Hobby

It's hard to find time these days for hobbies. Activities that are just for you and don't relate to your work, businesses, or family. Working on a hobby, like painting, knitting, baking, doing puzzles, is a form of meditation; losing yourself in an activity you love promotes the Rest/Digest system.

Spending time engaged in your hobby - something that you might have been conditioned to believe is selfish - can actually reduce your levels of stress and help you be your best self.

Highlights from my month: getting back into a regular yoga practice, taking more dance classes (a hobby that's just for me 😊), and leading a therapeutic dance/movement activity at UCLA's Wellness Fair with the Healing Bus (above photo)! That's me in the yellow pants!