What Is The Sympathetic Fight-Or-Flight Response?

The human body is a marvel of intricate systems working in harmony, and one of the key players in maintaining this balance is the sympathetic nervous system. As a branch of the autonomic nervous system (ANS), the sympathetic nervous system operates silently, controlling vital functions like breathing, heart rate, and digestion – things we don't consciously think about.

In this comprehensive exploration, we'll delve into the intricacies of the sympathetic fight or flight response, understanding its evolutionary purpose, the stages it manifests, and how chronic activation can impact our well-being.

What Is The Sympathetic Nervous System?

The sympathetic nervous system, an integral part of the ANS, acts as a vigilant guardian, responsible for orchestrating responses to stimuli beyond our conscious control. This includes functions crucial for survival, such as regulating heartbeat, breathing, and digestion. When faced with a perceived threat, the fight or flight response is initiated, mobilizing the body to confront or escape the danger at hand.

What Happens When The Sympathetic Fight-or-Flight Response Is Activated?

1. Pupil Dilation:

   • To take in more visual information, enhancing awareness of the surroundings.

2. Increased Oxygen Intake:

   • Relaxation of the airway allows the lungs to take in more oxygen, optimizing respiratory function.

3. Elevated Heart Rate:

   • The heart pumps more blood, oxygen, and nutrients to essential areas of the body for heightened performance.

4. Memory Suppression:

   • Memories may be blacked out as the brain prioritizes immediate survival over recollection.

5. Pain Dampening:

   • The ability to feel pain is dampened, allowing individuals to focus on escaping or confronting the threat.

6. Digestive Tract Slowdown:

   • Digestion slows down as the body shifts its focus from non-essential functions in the face of a life-threatening situation.

Why Do We Have This Response?

The fight or flight response served our ancestors well in the wild, where dangers lurked at every turn. Its purpose was to equip the body with a rapid, agile response to immediate threats, ensuring survival in the face of predators during hunting and gathering. However, in our modern reality, the constant activation of this response presents challenges.

The Three Stages of Fight or Flight:

1. Alarm Stage:

   • The nervous system heightens, preparing the body to fight or flee the perceived threat.

2. Resistance Stage:

   • Efforts to return to baseline commence, with hormones, heart rate, and blood pressure regulating.

3. Exhaustion Stage:

   • Prolonged stress or frequent activation leads to chronic stress, potentially resulting in various chronic illnesses.

What Happens When Our Nervous Systems Are Stuck In Fight-or-Flight?

When the fight or flight switch remains stuck in the 'on' position, the body experiences constant adrenaline rushes and heightened states of arousal. This chronic activation can lead to a range of health issues, including:

• Chronic fatigue

• Depression

• Anxiety

• Digestive dysfunction like bloating, constipation, or heartburn

• High blood pressure

• High cholesterol

• Lowered immune function

• Dysautonomia

• Headaches

• Diabetes

• Obesity

HERE are common signs your nervous system is stuck in fight or flight mode, AKA Dysregulated.

How Can You Calm The Nervous System?

To counter the detrimental effects of chronic stress, implementing practices to calm the sympathetic nervous system is crucial. Consider the following strategies:

1. Breathing Techniques:

   • Embrace methods such as alternate nostril breathing, box breathing, and pranic breathwork.

2. Prioritize Sleep:

   • Aim for 7-9 hours of quality sleep in a cool, dark room to promote overall well-being. An established sleep routine can also help the body prepare for and easily fall asleep.

3. Regular Physical Exercise:

   • Engage in light-intensity exercises like swimming, walking, yoga, qigong, and pilates for gentle nervous system stimulation. Exercising too much or too intensely can further activate the sympathetic nervous system, keeping you stuck in that fight-or-flight state.

4. Build a Support System:

   • Foster relationships with close friends, family, coaches, practitioners, or therapists to provide additional physical and emotional support during times of distress.

For more ways to regulate your nervous system, check out this post HERE.

If you’re looking for additional support in regulating your nervous system, getting out of that chronic fight-or-flight state, and regaining your health, schedule a free discovery call to see how I can assist you HERE, or check out our coaching and clinic services to see how my approaches can help.